Fitness & Nutrition

Crispy Baked Chicken: Heart-Healthy and Diabetes-Friendly

By on 09/20/2017

Try this healthy alternative to fried chicken. This easy recipe pairs the health benefits of walnuts with lean chicken. This is a crunchy comfort food packed with immune-boosting nutrients.

Ingredients

  • 8 chicken breasts, boneless and skinless (3 oz each)
  • 1/2 cup flour seasoned with pepper
  • 1/2 cup buttermilk
  • 1-1/2 cups finely ground walnut pieces

Preparation

Preheat oven to 350°. Coat chicken with flour and then dip each breast in buttermilk. Coat each chicken breast with walnuts.

Heat non-stick pan on medium and spray it with vegetable oil. Place chicken in pan and cook on each side for 2 to 3 minutes regulating the heat to avoid burning walnut crust.

Transfer chicken to oven to bake thoroughly, approximately 20 minutes, or until a meat thermometer inserted in the thickest part of the breast registers 165°. Remove from pan when cooked. Slice each chicken breast diagonally into 4 pieces. Serve hot.

Serves 8

3 oz chicken

Calories: 226
Fat: 11g
Saturated Fat: 1g
Cholesterol: 50mg
Sodium: 71mg
Carbohydrates: 8g
Fiber: 2g
Protein: 23g


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Health eCooking® is a registered trademark of Baldwin Publishing, Inc. Cook eKitchen™ is a designated trademark of Baldwin Publishing, Inc. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing, Inc. is strictly prohibited.

Date Last Reviewed: February 6, 2017

Editorial Review: Judy Capodanno, Health eCooking Editorial Director, Baldwin Publishing, Inc. Contact Editor

Dietary Review: Jane Schwartz, RD

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