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Walnut Rosemary Oven-Fried Chicken

Posted Aug 24 2010 3:03am

Walnut Rosemary Oven-Fried Chicken
Courtesy of Cooking Light
Yield: 4 servings

1/4  cup  low-fat buttermilk
2  tablespoons  Dijon mustard
4  (6-ounce) chicken cutlets
1/3  cup  panko (Japanese breadcrumbs)
1/3  cup  finely chopped walnuts
2  tablespoons  grated fresh Parmigiano-Reggiano cheese
3/4  teaspoon  minced fresh rosemary (I'm thinking this would be just as good without the rosemary)
1/4  teaspoon  kosher salt
1/4  teaspoon  freshly ground black pepper
Cooking spray
Rosemary leaves (optional)

Preheat oven to 425°.

Combine buttermilk and mustard in a shallow dish, stirring with a whisk. Add chicken to buttermilk mixture, turning to coat.

Heat a small skillet over medium-high heat. Add panko to pan; cook 3 minutes or until golden, stirring frequently. Combine panko, nuts, and next 4 ingredients (through pepper) in a shallow dish. Remove chicken from buttermilk mixture; discard buttermilk mixture. Dredge chicken in panko mixture.

Arrange a wire rack on a large baking sheet; coat rack with cooking spray. Arrange chicken on rack; coat chicken with cooking spray. Bake at 425° for 13 minutes or until chicken is done. Garnish with rosemary leaves, if desired.
  
Nutritional Information
Calories: 287
Fat: 9.4g (sat 1.6g,mono 1.6g,poly 5.1g)
Protein: 42.7g
Carbohydrate: 6g
Fiber: 0.9g
Cholesterol: 101mg
Iron: 1.6mg
Sodium: 379mg
Calcium: 66mg
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