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Lean Crispy Chicken Recipe

Lean Crispy Chicken Recipe

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Get lean by upgrading your bland chicken.

Goal: Get Lean
When: Lunch or Dinner
Serve: With steamed vegetables.

Calories
167
Protein
30g
Fat
2g
Carbs
7g
Servings: 6
Ingredients: 
1 1⁄2 cups  whole-wheat breadcrumbs
1 1⁄2 tbsp  minced fresh parsley
1 1⁄2 tsp  grated lemon rind
1 tbsp  chopped fresh basil
Salt and pepper to taste
3 tbsp  fat-free buttermilk
1 tsp  lemon juice
6  (6 oz) skinless chicken breast halves
Nonstick cooking spray

Equipment:

  • Zip-top bag
  • Roasting pan
  • Foil wrap

Instructions:

  1. Preheat oven to 450 degrees F. Combine first five ingredients in a large, heavy-duty, zip-top plastic bag; seal bag and shake well.
  2. Combine buttermilk and lemon juice. Brush both sides of chicken with buttermilk mixture. Place chicken in bag, seal and shake until chicken is well-coated.
  3. Place chicken on a rack (coated with cooking spray) in a roasting pan lined with foil for easy cleanup. Sprinkle remaining breadcrumb mixture over chicken. Bake uncovered for 25-35 minutes or until chicken is thoroughly cooked.

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