Oven Fried Chicken

Health score
33%
Oven Fried Chicken
40 min.
4
677kcal

Suggestions

Ingredients

  • 0.3 cup dijon mustard 
  • servings kosher salt and pepper black freshly ground
  • tablespoons olive oil divided
  • cups panko bread crumbs 
  • cup parmesan grated
  • 2.5 pounds chicken breasts boneless skinless
  • tablespoons freshly thyme leaves minced
  • tablespoons water 

Equipment

  • frying pan
  • baking sheet
  • oven
  • wire rack
  • aluminum foil

Directions

  1. Preheat oven to 400 degrees F. Line a baking sheet with heavy-duty aluminum foil.
  2. Place a cooling rack over pan and spray rack with nonstick cooking spray.
  3. In a shallow dish, combine bread crumbs, cheese, 2 tablespoons olive oil, thyme, salt and pepper, to taste. In a separate shallow dish, combine mustard, water, salt and pepper, to taste, and remaining olive oil. Coat each chicken breast with mustard mixture; dredge each in bread crumb mixture.
  4. Place on prepared rack in pan.
  5. Bake for 25 to 30 minutes, or until chicken is golden brown.
  6. Serve immediately.

Nutrition Facts

Calories677kcal
Protein44.69%
Fat40.73%
Carbs14.58%

Properties

Glycemic Index
34
Glycemic Load
0.44
Inflammation Score
-10
Nutrition Score
32.84391315087%

Flavonoids

Apigenin
0.1mg
Luteolin
1.6mg

Nutrients percent of daily need

Calories:676.72kcal
33.84%
Fat:29.98g
46.12%
Saturated Fat:8.06g
50.37%
Carbohydrates:24.14g
8.05%
Net Carbohydrates:21.61g
7.86%
Sugar:2.28g
2.54%
Cholesterol:198.44mg
66.15%
Sodium:1121.13mg
48.74%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:73.99g
147.99%
Vitamin B3:31.78mg
158.89%
Selenium:109.2µg
156%
Vitamin B6:2.21mg
110.28%
Phosphorus:839.02mg
83.9%
Vitamin B5:4.38mg
43.81%
Calcium:389.86mg
38.99%
Vitamin B1:0.51mg
34.17%
Potassium:1176.86mg
33.62%
Vitamin B2:0.51mg
30.25%
Magnesium:110.92mg
27.73%
Manganese:0.46mg
23.05%
Iron:3.65mg
20.27%
Zinc:2.93mg
19.54%
Vitamin E:2.69mg
17.93%
Vitamin B12:0.97µg
16.2%
Folate:47.87µg
11.97%
Vitamin K:11.8µg
11.24%
Vitamin C:9.07mg
10.99%
Fiber:2.53g
10.14%
Copper:0.19mg
9.73%
Vitamin A:458.18IU
9.16%
Vitamin D:0.41µg
2.72%