If you love fried chicken, you’ll be amazed by this healthier alternative.
This oven-baked version is flavorsome but low in calories.
Crispy Chicken with Roasted Broccoli and Tomatoes — makes 4 servings
Ingredients:
• 2 medium heads of broccoli, cut into florets
• 1 pint of cherry tomatoes, halved
• 2 tablespoons of olive oil
• ½ teaspoon of salt
• ¾ teaspoon of black pepper
• 1 egg
• 1 tablespoon of melted butter
• 3 tablespoons of ranch dressing
• 1 cup of panko (Japanese breadcrumbs)
• 3 tablespoons of Parmesan cheese, grated
• 4 chicken breasts
Directions:
-
Heat oven to 425°F. Line two baking sheets with aluminum foil. In medium
bowl, toss broccoli florets and cherry tomatoes with 1 tablespoon olive oil,
¼ teaspoon salt, and ¼ teaspoon ground black pepper. Scatter vegetables on
one baking sheet. Bake for 15 minutes; stir and reduce heat to 400°F.
-
Meanwhile, in a shallow bowl or pie plate, combine beaten egg, remaining 1
tablespoon olive oil, ranch dressing, remaining ¼ teaspoon salt, and
remaining ½ teaspoon ground black pepper. In separate shallow bowl or pie
plate, combine panko and Parmesan cheese.
-
Gently pound chicken breasts to maintain an even thickness throughout.
Working with one breast at a time, dip in egg mixture, then dredge in panko
mixture. Place chicken breasts on foil-lined baking sheet. Bake in 400°F
oven until chicken is golden brown and an instant-read thermometer reads
165°F, around 18 minutes. Serve chicken with roasted broccoli and tomatoes.*
* Broccoli can turn quite dark when roasted, but its blackening doesn’t mean
that it’s burning. If the deepened color bothers you, loosely cover the
roasting vegetables with aluminum foil when stirring at the 15-minute mark.
Nutritional Information:
Calories: 487
Fat: 17g
Protein: 55g
Carbs: 30g
Sodium: 755mg
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