Art Smith's Southern Oven Unfried Chicken
Photo by: istockphoto
Art Smith, a former private chef for Oprah Winfrey and a partner in five restaurants, lost 120 pounds after being diagnosed with type 2 diabetes in 2009. When PARADE asked him for his alternative to frying foods, he described this recipe as a "fancy Shake 'N Bake with multigrain flakes." It's the top selling dish at his health conscious restaurant, LYFE Kitchen in Palo Alto, California. Click here to read an interview with chefs Art Smith, Cat Cora, and Curtis Stone on how they stay slim
ingredients: Add all to shopping list
1 cup of buttermilk
1 Tbsp of Louisiana Hot Sauce
4 skinless chicken breasts, cut in half
1½ cup of whole wheat Panko breadcrumbs
3 Tbsp grated parmesan cheese
1½ tsp onion powder
1½ tsp garlic powder
2 tsp black pepper
2 tsp hot red pepper
1 tsp paprika
Butter-flavored spray oil
1 Tbsp of Louisiana Hot Sauce
4 skinless chicken breasts, cut in half
1½ cup of whole wheat Panko breadcrumbs
3 Tbsp grated parmesan cheese
1½ tsp onion powder
1½ tsp garlic powder
2 tsp black pepper
2 tsp hot red pepper
1 tsp paprika
Butter-flavored spray oil
directions:
1. Preheat oven to 400°F.
2. In a bowl, combine buttermilk and hot sauce. Submerge the chicken breasts in the buttermilk marinade. Allow to soak at least 1 hour (up to 24 hours).
3. While the chicken is marinating, make the breadcrumb mixture. In a large plastic bag (gallon size), add the breadcrumbs, parmesan, and spices. Shake to blend.
4. Using tongs, remove the chicken breasts from the marinade and place directly in the bag of breadcrumbs & spices. Shake the bag well, until the chicken breasts are evenly coated in breadcrumbs.
5. Remove the breaded chicken breasts from the bag and lay flat on a lightly oiled sheet pan. Allow to chill uncovered in the refrigerator 30 minutes.
6. Lightly coat each chicken breast with spray oil. Bake for 35-40 minutes.
KITCHEN COUNTER:
Serves 4-6. Per Serving (analysis based on 4 servings): 220 cal, 13g carbs, 31g protein, 4g fat, 75mg chol, 125mg sodium, 2g fiber
