Easy “Oven-Fried” Walnut Crusted Chicken

DESCRIPTION

Instead of eating the skin of the chicken, try my Easy “Oven-Fried” Walnut Crusted Chicken recipe. It removes the saturated fat in the skin but retains the moisture and flavor of the meat. Add a cup of roasted veggies and 1/2 cup wild rice, and you have a healthful, delicious meal.

Total Time
0 Mins
Serves
4
Meal
Dinner Lunch

Total Time

Prep Time
0 Mins
Cook Time
0 Mins
Total Time
0 Mins

Nutrition

Calories
387 cal
Total Fat
15 g
Trans Fat
0 g
Polyunsaturated Fat
8 g
Cholesterol
125 mg
Sodium
578 mg
Carbohydrates
19 g
Dietary Fiber
3 g
Protein
44 g

Ingredients

  • 4 chicken breasts, 6-ounce, bone-in, skins removed
  • 1 cup buttermilk, low-fat
  • 1 tablespoon Dijon mustard
  • 3-4 cloves garlic, minced
  • 1/2 cup California walnuts, finely chopped
  • 1/4 cup Panko breadcrumbs
  • 1/4 cup yellow cornmeal
  • 1/8 cup millet
  • 2 teaspoons paprika (or smoked paprika)
  • 3/4 teaspoon cayenne, optional
  • 1 teaspoon thyme leaves, dried
  • 1 teaspoon oregano leaves, dried
  • 1/2 teaspoon black pepper, coarse-cracked
  • 1/2-3/4 teaspoon sea salt (or less, to taste)
  • Lemon wedges

Preparation

  1. In a bowl or glass measuring cup, whisk buttermilk, Dijon and garlic. Place chicken in a large bowl or resealable zip-top bag and pour the buttermilk mixture over it. Toss to coat, cover or seal well and refrigerate 2-24 hours, turning every so often. (This is a good recipe to start the prep the night before or in the morning to finish by coating and baking for dinner that night.)
  2. Preheat oven to 350°F.
  3. Mix the Panko breadcrumbs, walnuts, cornmeal, millet, spices and herbs in a bowl or large resealable zip-top bag.
  4. Remove each piece of chicken one at a time and shake in the bag (or toss in the bowl) until well-covered. Discard the buttermilk marinade.
  5. On a baking pan sprayed with oil, or lined with a silpat or parchment paper, bake for 45-60 minutes until golden brown and internal temperature is 165-170°F.
  6. Serve with lemon wedges, a vegetable side or salad and a whole grain, like quinoa or brown rice (optional).