A delicious and crispy main dish featuring cereal-crusted chicken. The perfect combination of crunchy and tender.
recipe for Crispy Cereal-Crusted Chicken along with the ingredients, method of preparation, approximate number of calories, and potential benefits:
Ingredients:
For the chicken:
- 4 boneless, skinless chicken breasts
- 1 cup whole wheat cereal flakes (e.g., bran flakes or cornflakes), crushed
- 1/2 cup grated Parmesan cheese
- 1 teaspoon paprika
- Salt and pepper to taste
- Cooking spray
For the coating:
- 1 cup low-fat buttermilk
- 1 teaspoon Dijon mustard
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
Method of Preparation:
1. Preheat your oven to 400°F (200°C). Prepare a baking sheet by lining it with parchment paper and lightly greasing it with cooking spray.
2. In a shallow bowl, combine the crushed cereal flakes, grated Parmesan cheese, paprika, salt, and pepper.
3. In another shallow bowl, whisk together the buttermilk, Dijon mustard, garlic powder, and onion powder.
4. Dip each chicken breast into the buttermilk mixture, allowing any excess to drip off, and then coat it evenly with the cereal mixture. Press the cereal mixture onto the chicken to make it adhere well.
5. Place the coated chicken breasts on the prepared baking sheet.
6. Lightly spray the tops of the chicken breasts with cooking spray to help them get crispy.
7. Bake in the preheated oven for about 25-30 minutes or until the chicken is cooked through and the coating is crispy and golden brown.
8. Serve hot, and enjoy your Crispy Cereal-Crusted Chicken!
Approximate Calories:
The calorie count for this recipe can vary based on the size of chicken breasts and the specific brands of ingredients used. On average, one serving of this dish can have around 250-300 calories.
Benefits:
This Crispy Cereal-Crusted Chicken recipe has several benefits:
- It's a healthier alternative to traditional fried chicken since it's baked instead of fried, reducing the overall fat content.
- The use of whole wheat cereal flakes adds fiber and nutrients to the dish.
- Chicken is a good source of lean protein, essential for muscle growth and repair.
- The inclusion of spices like paprika adds flavor without excessive calories.
- The buttermilk and Dijon mustard mixture adds a creamy and tangy taste to the chicken.
Remember that the calorie count may vary, so it's always a good idea to calculate it based on the specific ingredients you use if you're tracking your calorie intake closely.