Walnut & Rosemary Oven-Fried Chicken

Ingredients

• ⅓ cup panko (Japanese breadcrumbs)
• ⅓ cup finely chopped walnuts
• 2 tablespoons grated parmesan cheese
• 1 teaspoon minced fresh rosemary (or about ½ teaspoon dried)
• ¼ teaspoon salt
• ¼ teaspoon freshly ground black pepper
• ¼ cup low-fat buttermilk
• 2 tablespoons Dijon mustard
• 4 4 oz boneless, skinless chicken breasts
• Cooking spray

Directions

1. Preheat oven to 425°F. Arrange a wire rack on a large baking sheet; coat rack with cooking spray.
2. Combine breadcrumbs, walnuts, parmesan cheese, rosemary, salt, and pepper in a shallow dish.
3. Combine buttermilk and mustard in a second shallow dish, stirring with a whisk. Add chicken to buttermilk mixture, turning to coat.
4. Remove chicken from buttermilk mixture; discard buttermilk mixture.
5. Coat chicken on both sides in breadcrumb mixture.
6. Arrange chicken on rack; coat chicken lightly with cooking spray to ensure breadcrumbs don’t burn.
7. Bake for 15 minutes or until chicken is done (internal temperature of 165°F).

Variations & Tips

• For a crispier breading, heat a small skillet over medium-high heat. Add breadcrumbs to pan; cook 3 minutes or until golden. Stir frequently, being careful not to burn, then proceed to step 2.
• You can use whole-wheat breadcrumbs instead of panko.
• As an alternative to buttermilk, you could use Greek yogurt, sour cream or regular milk with lemon juice added.
• Use chopped pecans or almonds in place of the walnuts.
• Instead of the fresh rosemary, use ¼ to ½ teaspoon dried rosemary.
• To make this meal more kid-friendly, serve with a honey-mustard dipping sauce.

Nutrition Facts

YIELD: 4 servings

Calories: 249 per serving, Carbohydrates: 8g, Fiber: 1g, Sugar: 1g (0g added sugar), Protein: 29g, Fat: 10g, Saturated fat: 1.7g, Cholesterol: 86mg, Sodium: 447mg

SOURCE: Adapted from CookingLight.com

Watch the cooking demo video below for extra tips and guidance!