Healthy fried chicken recipe

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

Place the chicken in a large shallow bowl, pour over the buttermilk, cover and leave to marinate 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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  • 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
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  • Energy 1255kj 298kcal 15%
  • Fat 8.9g 13%
  • Saturates 2.3g 12%
  • Sugars 4.2g 5%
  • Salt 0.7g 12%

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

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