Parmesan and Pine Nut-Crusted Oven-Fried Chicken

Health score
25%
Parmesan and Pine Nut-Crusted Oven-Fried Chicken
25 min.
4
414kcal

Suggestions


If you're looking to impress your family or guests with a delicious and satisfying meal, look no further than this Parmesan and Pine Nut-Crusted Oven-Fried Chicken. This dish strikes the perfect balance between crunchy and tender, all while being surprisingly easy to make! In just 25 minutes, you can prepare a mouthwatering main course that is perfect for lunch or dinner.

The secret to the irresistible flavor lies in the unique combination of toasted pine nuts and grated Parmesan cheese, which create a savory crust that beautifully enhances the juicy chicken. Each bite offers a delightful crunch, complemented by the aromatic hints of fresh rosemary and onion powder. Plus, the use of nonfat buttermilk adds moisture without piling on the calories, making this dish a guilt-free indulgence with only 414 kcal per serving!

Ideal for those busy weeknights, this recipe not only delivers on taste but also on nutrition, with a wholesome balance of protein, fats, and carbohydrates. Whether you're a seasoned cook or a kitchen novice, this Parmesan and Pine Nut-Crusted Oven-Fried Chicken is an exceptional choice that will keep everyone coming back for seconds. Don't be surprised if this dish becomes a new family favorite!

Ingredients

  • 0.5 teaspoon baking soda 
  • 0.3 teaspoon pepper black freshly ground
  • tablespoons canola oil 
  • large egg whites 
  • 0.5 cup flour all-purpose
  • 0.5 teaspoon rosemary leaves fresh finely chopped
  • tablespoon cornmeal yellow finely
  • 0.5 teaspoon kosher salt 
  • 0.5 cup nonfat buttermilk 
  • 0.5 teaspoon onion powder 
  • 0.3 cup parmesan grated
  • tablespoons pinenuts toasted
  • 24 ounce chicken breast halves boneless skinless

Equipment

  • frying pan
  • oven

Directions

  1. Preheat oven to 42
  2. Combine first 3 ingredients in a mini chopper. Pulse until finely ground.
  3. Combine nut mixture, baking soda, and next 3 ingredients (through cheese) in a shallow dish.
  4. Combine buttermilk and egg white in a shallow dish. Dip chicken in buttermilk mixture; sprinkle evenly with salt and pepper. Dredge in flour mixture.
  5. Heat a large ovenproof skillet over medium-high heat.
  6. Add oil; swirl.
  7. Add chicken; saut 3 minutes or until browned. Turn chicken over.
  8. Place pan in oven; bake at 425 for 10 minutes or until chicken is done.

Nutrition Facts

Calories414kcal
Protein42.55%
Fat40.86%
Carbs16.59%

Properties

Glycemic Index
50.63
Glycemic Load
9.78
Inflammation Score
-5
Nutrition Score
23.236087203026%

Nutrients percent of daily need

Calories:413.95kcal
20.7%
Fat:18.47g
28.42%
Saturated Fat:2.93g
18.29%
Carbohydrates:16.87g
5.62%
Net Carbohydrates:15.87g
5.77%
Sugar:1.96g
2.17%
Cholesterol:113.7mg
37.9%
Sodium:766.6mg
33.33%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:43.28g
86.56%
Vitamin B3:19.08mg
95.41%
Selenium:63.03µg
90.04%
Vitamin B6:1.31mg
65.55%
Phosphorus:468.45mg
46.85%
Manganese:0.83mg
41.52%
Vitamin B5:2.58mg
25.78%
Potassium:722.37mg
20.64%
Vitamin B2:0.32mg
19.06%
Magnesium:73.34mg
18.33%
Vitamin B1:0.27mg
18.02%
Vitamin E:2.28mg
15.22%
Zinc:1.84mg
12.29%
Iron:1.93mg
10.71%
Folate:39.76µg
9.94%
Vitamin K:9.75µg
9.28%
Calcium:92.35mg
9.24%
Copper:0.18mg
9.04%
Vitamin B12:0.42µg
7.04%
Fiber:1.01g
4.02%
Vitamin C:2.52mg
3.05%
Vitamin A:103.07IU
2.06%
Vitamin D:0.2µg
1.34%
Source:My Recipes