This copy is for personal, non-commercial use. To order presentation-ready copies for distribution you can: 1) Use the "Reprint" button found on the top and bottom of every article, 2) Visit reprints.theygsgroup.com/dailyherald.asp for samples and additional information or 3) Order a reprint of this article now.
Spicy Oven-Fried Chicken Breasts
6 skinless, boneless chicken breasts (about 2 pounds), rinsed under cold water
2 cups low-fat buttermilk
2 cups panko (Japanese bread crumbs)
1 teaspoon salt
½ teaspoon cayenne pepper
½ teaspoon fresh-ground black pepper
Olive oil spray
Early in the day or the night before add chicken breasts and buttermilk to a 1-gallon resealable plastic bag. Make sure breasts are coated with the buttermilk, push as much air out of the bag as possible; seal and refrigerate.
Remove bag from refrigerator 1 hour before cooking.
Place the oven rack in the center position and heat the oven to 450 degrees.
In a medium bowl, stir together panko, salt, cayenne pepper, and pepper and transfer to a dinner plate or shallow pan.
One by one, drain excess buttermilk from each breast and then place in the seasoned panko crumbs to evenly coat both sides, pressing crumbs into the chicken, and then place on a nonstick wire rack.
Lightly spray a jelly roll pan with olive oil. Transfer breasts to the pan and spray each one with olive oil. Bake, 15 minutes; flip and spray with more olive oil and continue baking until browned and cooked through, about 15-20 minutes more. Let stand, uncovered, 5-10 minutes.
Serves four to six.
Nutrition values per serving: 299 calories (23.4 percent from fat), 7.8 g fat (1.1 g saturated), 16 g carbohydrate, 1.2 g fiber, 38.2 g protein, 88 mg cholesterol, 541 mg sodium.
Copyright © 2013 Paddock Publications, Inc. All rights reserved.