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 elevate your chicken dinner from ordinary to extraordinary, then our Parmesan and Pine Nut-Crusted Oven-Fried Chicken is the perfect dish for you. This recipe embodies the best of both worlds—the crunch of fried chicken without the excess oil. In just 25 minutes, you can serve up a delightful meal that not only satisfies your taste buds but is also relatively light on calories, with just 414 kcal per serving.

The combination of savory Parmesan cheese and the rich, nutty flavor of toasted pine nuts creates a crust that's irresistibly addictive. Paired with the aromatic hints of rosemary and a subtle kick from onion powder, this dish is sure to impress at lunch or dinner gatherings. It’s also very easy to make, making it a great choice for busy weeknights or impressing guests without spending hours in the kitchen.

With a caloric breakdown that’s balanced—42.55% protein, 40.86% fat, and 16.59% carbs—this dish fits well into a variety of dietary plans. Plus, the additional crunch from the cornmeal and the slight tang that buttermilk provides make each bite an explosion of flavor. So why not treat yourself and your family with this delectable recipe? You'll surely find that it will become a regular feature on your dinner table.

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