Tuesday, June 12, 2012

Walnut and Rosemary Oven-Fried Chicken

So this came across my email.  I have a 2 year old rosemary plant and we don't eat a lot of rosemary, but both like it.  Maybe because I don't care for fried chicken, I never thought about this dish.  However, oven-fried chicken and fried chicken have nothing in common to me, so we decided to have it.

It was good. Once again no semblance of Fried Chicken (to me).  I would definitely have again.

But why can't chicken companies pack chicken in 4 packs?

We had with Rosemary/Parm Scones and Grilled Zucchini.

Walnut and Rosemary Oven-Fried Chicken 

Get the crispy taste of fried chicken for less than 300 calories. Add kid appeal to this dish with a honey-mustard dipping sauce.

Yield: 4 servings (serving size: 1 cutlet)
Total: 30 Minutes

1/4 cup low-fat buttermilk
2 tablespoons Dijon mustard
4 (6-ounce) chicken cutlets
1/3 cup panko (Japanese breadcrumbs)
1/3 cup finely chopped walnuts
2 tablespoons grated fresh Parmigiano-Reggiano cheese
3/4 teaspoon minced fresh rosemary
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
Cooking spray
 Rosemary leaves (optional)

1. Preheat oven to 425°.

2. Combine buttermilk and mustard in a shallow dish, stirring with a whisk. Add chicken to buttermilk mixture, turning to coat.

3. Heat a small skillet over medium-high heat. Add panko to pan; cook 3 minutes or until golden, stirring frequently. Combine panko, nuts, and next 4 ingredients (through pepper) in a shallow dish. Remove chicken from buttermilk mixture; discard buttermilk mixture. Dredge chicken in panko mixture.

4. Arrange a wire rack on a large baking sheet; coat rack with cooking spray. Arrange chicken on rack; coat chicken with cooking spray. Bake at 425° for 13 minutes or until chicken is done. Garnish with rosemary leaves, if desired.

Nutritional Information 
Calories: 287; Fat: 9.4g; Saturated fat: 1.6g; Monounsaturated fat: 1.6g; Polyunsaturated fat: 5.1g; Protein: 42.7g; Carbohydrate: 6g; Fiber: 0.9g; Cholesterol: 101mg; Iron: 1.6mg; Sodium: 379mg; Calcium: 66mg

Cooking Light JUNE 2010

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