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.
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
- 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.)
- Preheat oven to 350°F.
- Mix the Panko breadcrumbs, walnuts, cornmeal, millet, spices and herbs in a bowl or large resealable zip-top bag.
- 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.
- 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.
- Serve with lemon wedges, a vegetable side or salad and a whole grain, like quinoa or brown rice (optional).
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