Free-range or organic chicken is healthier and more flavorful than standard varieties.

Unfried Chicken Recipe Image

Serves 4

Ingredients

1 cup buttermilk
1 Tbsp hot sauce
4 skinless and boneless chicken breasts, cut in half
1 1/2 cups multigrain or whole wheat panko bread crumbs
3 Tbsp grated Parmesan cheese
2 tsp ground black pepper
1 tsp cayenne
1 1/2 tsp onion powder
1 1/2 tsp garlic powder
1 tsp paprika
1 lemon, quartered

Directions

  1. Preheat oven to 400˚F.
  2. In a mixing bowl, combine the buttermilk and hot sauce. Submerge the chicken pieces in the mixture and soak in the fridge for at least an hour but no more than 24 hours.
  3. In a gallon-size plastic bag, combine bread crumbs, Parmesan, pepper, cayenne, onion powder, garlic powder and paprika. Seal the bag and shake until well mixed.
  4. Remove the chicken from the buttermilk and transfer directly to the bag with the bread-crumb mixture. Shake the bag until chicken is evenly coated with bread crumbs. Remove chicken from the bag and lay flat on nonstick baking sheet. Refrigerate, uncovered, for 30 minutes.
  5. Bake chicken for 20–25 minutes, or until just cooked through. Squeeze lemon on chicken before serving.
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    Per Serving 332 calories, 42 g protein, 26 g carbohydrates, 4 g fiber, 6 g fat, 2 g saturated fat, 99 mg cholesterol, 240 mg sodium

    Source: Chef Art Smith, a spokesperson for the Taking Diabetes to Heart campaign and publisher of Art Smith’s Healthy Comfort (Harper Collins, 2013)

    From our sister publication Diabetes Focus, Fall 2013

    Publication Review By: the Editorial Staff at Healthcommunities.com

    Published: 12 Aug 2013

    Last Modified: 25 Mar 2015