Friday, January 14, 2011

Not So Fried Chicken

This was YUMMY! YAY! Finally a recipe I can talk about and proudly share! We got it from The one thing we changed was that we used whole wheat bread crumbs instead of whole wheat panko. We can't find whole wheat panko anywhere in our grocery store! You also need to remember to marinate this in the buttermilk for 6 hours! We kept forgetting and then have to change our plans for dinner that night. But once we remembered, we were happy!

With this I made my own version of "fries". I cut up a potato into chunks, brushed it with olive oil, and then sprinkled it with garlic salt. I baked them the same amount of time I baked the chicken on the same tray as the chicken, taking them out and turning them halfway. They were yummy also!

Here is the recipe copied from

Not so Fried Chicken (17 g of carbs)


  • 4 7-oz bone-in chicken breasts
  • 1 1/2 cups low-fat buttermilk
  • Extra-virgin olive oil cooking spray
  • 2 tsp dry mustard
  • 1 tsp onion powder
  • 1/2 tsp garlic powder
  • 1/4 tsp sea salt
  • 1/2 tsp ground black pepper
  • 1/4 tsp cayenne pepper
  • 1 cup whole-wheat panko


  1. Using a sharp knife, thoroughly remove skin and visible fat from chicken breasts.
  2. Place chicken breasts in a resealable plastic container that is slightly larger than the breasts. Pour buttermilk over breasts, then turn them so they are completely coated. Let marinate in refrigerator for at least 6 hours or overnight, rotating them once or twice.
  3. Preheat oven to 450°F. Lightly mist a medium, nonstick baking sheet with spray.
  4. In a small bowl, mix mustard, onion powder, garlic powder, salt, black pepper and cayenne.
  5. Add panko to a medium, shallow bowl.
  6. Remove 1 chicken breast from buttermilk, allowing any excess liquid to drip off. Sprinkle both sides of breast evenly with 1/4 of seasoning mixture. Then transfer it to bowl of panko, covering it completely with crumbs. Place breaded chicken breast face down (ribs up) on prepared pan. Repeat with remaining chicken breasts.
  7. Lightly mist top of breasts with spray. Bake chicken for 10 minutes, then gently, being careful not to remove any breading, flip the breasts. Lightly mist them again with spray and continue to bake for another 10 to 15 minutes, or until breading is crispy and chicken is no longer pink inside. Serve immediately or refrigerate for up to 2 days to eat cold. Tip: To make your breaded chicken a bit more golden in color, try toasting the panko in a skillet over medium heat before using it to cover the chicken. Just remember to consistently shake the skillet over the stove to ensure you don't burn the panko.

Nutrients Per Chicken Breast: Calories: 267, Total Fat: 5 g, Sat. Fat: 1 g, Carbs: 17 g, Fiber: 2 g, Protein: 37 g, Sodium: 255 mg, Cholesterol: 91 mg

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