Oven Fried Chicken

In this episode of Eating by Heart, Colombe teaches you how to get your indulgences in a healthier way - with oven fried chicken. This recipe is full

Who doesn’t love fried chicken? Put down the greasy KFC and Popeye’s because here is the healthiest way to indulge in some golden fried chicken!

In this episode of Eating by Heart, Colombe teaches you how to get your indulgences in a healthier way - with oven fried chicken. This recipe is full of protein and can be a kid-friendly option if you have a picky eater at the table. Finish your chicken fingers off with a spritz of lemon to really bring out the flavors!

Difficulty: Easy

Ingredients

2 large eggs (beaten)
½ cup all-purpose flour
¼ teaspoon fresh ground pepper
Lemon wedges for garnish

2 cups Panko breadcrumbs
1 teaspoon sea salt
4 large, skinless boneless chicken breasts (lightly pounded)
Coconut Oil Spray

Instructions

Preheat oven to 450 degrees. Cut chicken breasts into strips, place aside. Place the beaten eggs, Panko breadcrumbs and flour into 3 separate shallow bowls. Season the flour with salt and pepper. Before starting to dredge the chicken, spray coconut oil on the baking sheet. Dust the chicken strips first with flour, then dip into the egg, and lastly into the Panko breadcrumbs, pressing them in to stick in one even layer. The chicken strip can then be placed directly onto the baking sheet. Once all chicken strips are coated, place the baking sheet on the lower rack in the oven. Bake in the oven for about 25 minutes, flipping them over half way through. Drain on paper towels and serve with lemon wedges. Serves: 4

Show Less

Duration: 2:36. Last Updated On: Dec. 31, 2014, 4:52 p.m.

Nutrition Information

Recipe Serves 4

Nutrition Information Based on a Single Serving

Amount Per Serving% Daily Value*

Calories

219

10%

Fat

Cholesterol

106mg

35%

Sodium

814mg

35%

Carbohydrates

32g

32%

Fiber

Sugar

Protein

15%

*Percent Daily Value are based on a 2000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Dietary Needs

Dairy Free

00:00 [MUSIC]
00:02 Chicken is such a great option for a heart healthy diet, especially because it's so
00:06 high in protein and it has so many nutrients.
00:09 Thanks for watching Eating By Heart.
00:10 I'm Cologne.
00:11 [MUSIC]
00:14 Today, we're gonna make oven fried chicken.
00:16 So you can still get your indulgences, but in a healthier way.
00:20 So, first I cut my chicken breasts into strips.
00:23 Now, chicken breast is a great cut of meat because it has
00:28 less fat then say the thighs or wings, so I'm gonna put those a side I have flour,
00:33 I have panko and eggs.
00:35 And eggs are a really great source of protein as well.
00:37 And even though they're high in cholesterol,
00:40 they don't have adverse effects on bad cholesterol, so
00:43 you can eat them freely for good protein and energy throughout the day.
00:47 [SOUND] My eggs are all whisked and ready to go.
00:51 Now I'm just gonna add a little bit of sea salt into the flour mixture and
00:54 a little ground pepper.
00:55 I always like to use fresh ground pepper.
00:58 Before I even start dredging, I'm gonna go ahead and
01:00 spray on my baking sheet with a light layer of cooking spray.
01:04 I recommend coconut oil.
01:05 Now we're just gonna go right to the pan.
01:09 So I'll start my beautiful chicken fingers.
01:12 Just breasts that have been cut into strips.
01:14 And then for a final layer, for
01:17 an extra crispy texture, we'll dredge into whole wheat, Panko breadcrumbs.
01:21 So using whole wheat, you get more fiber, a lot more heart healthy.
01:24 And this is a great kid-friendly recipe.
01:27 Kids always love chicken fingers, but adults will like it too.
01:31 We'll just repeat this a few more times.
01:33 So, in using all these different layers,
01:35 we definitely achieve a nice decadence and crispy texture to the chicken coating.
01:41 But of course, you're not using unhealthy oils to deep fry it.
01:44 We're just using a light layer of high quality oil.
01:47 In this case it's coconut oil and coconut oil has a lot of heart-healthy properties.
01:52 It helps lower your bad cholesterol.
01:55 So when you lay these out,
01:56 you don't wanna overcrowd them, because you want them to brown.
01:59 So make sure there's an even amount of space between each chicken finger.
02:02 [NOISE] The oven's preheated at 450.
02:06 I'll check them in about 15 minutes, at which point I'll flip them so
02:09 they get nice and brown on both sides.
02:11 the oven fried chicken turned out beautifully and
02:13 I like to finish it off with a spritz of lemon, that freshens it up.
02:20 So crispy and tender, it's really perfect.
02:23 It's amazing how you can achieve that same texture, but in a healthier way.
02:28 This is Eating by Heart, I'm cologne.
02:31 See you next time.