Unfried Chicken

Chicken Breast - Meat and Poultry

This dish is a great substitute for the Southern fried chicken I grew up on. Baking and using cooking spray lowers the calories significantly. Delicious.

Brief

Prep 15 mins

Cook: 30 mins

Additional: 1hr30 mins

Total: 2hrs15 mins

Servings: 4

Yield: 4 servings

Unfried Chicken

Ingredients

2 cups buttermilk

1 tablespoon hot pepper sauce

4 skinless

boneless chicken breast halves

cut into bite-size pieces

2 ½ cups panko bread crumbs

6 tablespoons grated Parmesan cheese

1 tablespoon onion powder

2 teaspoons garlic powder

1 teaspoon ground black pepper

1 teaspoon cayenne pepper

1 teaspoon paprika

cooking spray

Meat and Poultry

Directions

Step 1

Stir buttermilk and hot sauce together in a bowl; add chicken and stir to coat. Marinate chicken in refrigerator at least 1 hour.

Step 2

Lightly grease a baking sheet.

Step 3

Mix panko bread crumbs Parmesan cheese onion powder garlic powder cayenne pepper and paprika in large shallow bowl.

Step 4

Remove chicken from marinade shaking pieces to remove excess moisture. Discard the remaining marinade.

Step 5

Gently press chicken pieces into the panko mixture to coat. Gently toss between your hands so any bread crumbs that haven't stuck can fall away. Arrange breaded chicken onto prepared baking sheet.

Step 6

Refrigerate breaded chicken at least 30 minutes.

Step 7

Preheat oven to 400 degrees F (200 degrees C).

Step 8

Lightly coat chicken pieces with cooking spray.

Step 9

Bake chicken in preheated oven until browning on top 15 to 20 minutes. Flip pieces and continue baking until the chicken is cooked through and the coating is crisp 15 to 20 minutes more.

Nutritional Information

Unfried Chicken

Servings Per Recipe:4

Calories: 393.6

% Daily Value *

Protein: 38.2g 76%

Carbohydrates: 56.3g 18%

Dietary Fiber: 0.7g 3%

Sugars: 7g

Fat: 8.4g 13%

Saturated Fat: 3.4g 17%

Cholesterol: 76.1mg 25%

Vitamin A Iu: 576.1IU 12%

Niacin Equivalents: 16.6mg 128%

Vitamin B6: 0.6mg 38%

Vitamin C: 5.2mg 9%

Folate: 14mcg 4%

Calcium: 247.9mg 25%

Iron: 1.3mg 7%

Magnesium: 44.1mg 16%

Potassium: 453.6mg 13%

Sodium: 723.7mg 29%

Thiamin: 0.1mg 12%

Calories From Fat: 75.6

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-)Nutrition information is provided for reference only. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.