This is one of my most popular recipes, with adults and children alike! I love the taste of crispy chicken but prefer this version for a healthy everyday meal. I soak my chicken in low-fat buttermilk to tenderize it, giving it the same tender texture of the deep fried version. If you have a busy schedule, you can soak the chicken overnight and purchase seasoned breadcrumbs instead of making them.
Yield: 4 servings
2 skinless, boneless chicken breast, cut into 1-inch strips, (about 1 pound)
1 cup low-fat butter milk
3 sprigs of fresh thyme or rosemary
2 cloves of garlic, peeled, crushed
¾ cup seasoned, whole wheat crumbs
1 tbsp sesame seeds
1 tsp garlic powder
1 tsp onion powder
1 tbsp dried or fresh parsley, minced
¼ cup finely reduced-fat Parmesan
3 egg whites
⅛ tsp pepper
Non-stick cooking spray
2 tsp oil
Place the chicken, buttermilk, thyme or rosemary, and garlic into a large snack bag. Place in refrigerator for four hours or overnight.
On a piece of wax paper or aluminum foil, mix breadcrumbs, sesame seed, onion, garlic powder, parsley and Parmesan with your fingertips.
Preheat the oven to 400°. Remove chicken from bag and pat dry with paper towel and discard marinade. Then place the egg in a shallow dish. Sprinkle both sides of chicken with the black pepper and dip into egg. Press the chicken strips into the bread crumb mixture and transfer to a plate.
Heat a large skillet, cooked with non-stick cooking spray, over high heat. Then add the oil. Add the chicken and reduce the heat to medium. Cook two minutes until the chicken begins to brown, then flip. Transfer the skillet into the oven and baked four-five minutes until the chicken is cooked through. Serve immediately.
Nutrition Facts (per serving) serving size ¼ pound: calories 274, protein 31g, carbohydrates 15g, fat 8g (saturated fat 2g), cholesterol 76mg, fiber 1g, sodium 588mg.