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Healthy fried chicken recipe

3 ratings

A delicious and healthy twist to the classic fried chicken. This crispy grilled panko chicken version makes for a crispier and lighter coating, which both kids and adults alike will love. See method

Serves 4
20 mins to prepare and 20 mins to cook
298 calories / serving
Healthy

Ingredients

4 skinless, boneless chicken breasts or 400g (13oz) chicken mini fillets
284ml carton buttermilk
100g (4oz) panko breadcrumbs
zest of 1 lemon
20g (3/4oz) finely grated Parmesan
2 tbsp olive oil

Each serving contains

Energy
1255kj
298kcal 15%
Fat
9g 13%
Saturates
2g 12%
Sugars
4g 5%
Salt
0.7g 12%

of the reference intake
Carbohydrate 22.7g Protein 31.5g Fibre 0.7g

Method

Place the chicken in a large shallow bowl, pour over the buttermilk, cover and leave to marinate in the fridge for 2 hours or overnight if time allows.
Preheat the grill to medium high. In a large shallow bowl, mix together the breadcrumbs, lemon zest and Parmesan, and season well. Remove the chicken from the buttermilk, shake off the excess and coat in the crumbs. Drizzle the chicken with the olive oil.
Place the chicken on a baking tray and grill for 15-20 minutes, turning halfway through, or until golden on both sides and cooked through. Serve with a large green salad and roasted cherry tomatoes.

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