Crispy Chicken with Rosemary-Lemon Salt

Gluten Free
Dairy Free
Health score
7%
Crispy Chicken with Rosemary-Lemon Salt
16 min.
4
239kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • pound chicken tenderloins cut into 2-inch pieces
  • 1.5 tablespoons rosemary fresh chopped
  • inch rosemary fresh
  • cloves garlic minced
  • 0.3 cup kosher salt 
  • of lemon zest 
  • 0.5 cup cornmeal instant fine
  • 0.8 teaspoon salt 
  • servings vegetable oil for frying

Equipment

  • bowl
  • frying pan
  • paper towels
  • tongs

Directions

  1. Watch how to make this recipe.
  2. Heat 1/4-inch oil in a large, high-sided skillet over medium-high heat (the oil is hot enough when a pinch of cornmeal sizzles when added to the pan).
  3. Add the rosemary sprig and fry for 30 seconds until crisp. Using tongs, remove the rosemary sprig and drain on paper towels.
  4. Remove the leaves and finely chop to yield 1 tablespoon.
  5. Place the rosemary, salt, and lemon zest in a small bowl.
  6. Mix with a fork until combined. Set aside.
  7. For the chicken: In a medium bowl, mix together the chicken, garlic, rosemary, lemon zest, salt, and pepper.
  8. Add the cornmeal and toss until the chicken is coated.
  9. Add 1/2 the chicken to the same skillet used to cook the rosemary and fry until golden and crispy, 2 to 3 minutes on each side.
  10. Drain on paper towels. Repeat with the remaining chicken.
  11. Sprinkle with the rosemary-lemon salt and serve.

Nutrition Facts

Calories239kcal
Protein44.94%
Fat27.63%
Carbs27.43%

Properties

Glycemic Index
32.63
Glycemic Load
8.8
Inflammation Score
-7
Nutrition Score
14.409130438514%

Flavonoids

Naringenin
1.13mg
Apigenin
0.03mg
Luteolin
0.09mg
Myricetin
0.02mg
Quercetin
0.03mg

Nutrients percent of daily need

Calories:238.99kcal
11.95%
Fat:7.19g
11.05%
Saturated Fat:1.41g
8.81%
Carbohydrates:16.05g
5.35%
Net Carbohydrates:13.45g
4.89%
Sugar:0.34g
0.37%
Cholesterol:72.57mg
24.19%
Sodium:7643.18mg
332.31%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:26.3g
52.59%
Vitamin B3:12.37mg
61.86%
Selenium:37.72µg
53.89%
Vitamin B6:1mg
50.07%
Phosphorus:288.39mg
28.84%
Vitamin B5:1.78mg
17.82%
Potassium:523.66mg
14.96%
Magnesium:55.72mg
13.93%
Manganese:0.25mg
12.43%
Fiber:2.6g
10.4%
Vitamin B1:0.14mg
9.14%
Zinc:1.36mg
9.03%
Vitamin B2:0.14mg
8.29%
Iron:1.42mg
7.9%
Vitamin K:5.65µg
5.38%
Copper:0.1mg
5.23%
Folate:16.36µg
4.09%
Vitamin C:3.15mg
3.81%
Vitamin B12:0.23µg
3.78%
Vitamin E:0.52mg
3.47%
Vitamin A:168.3IU
3.37%
Calcium:29.57mg
2.96%