Healthy “Fried” Chicken. How can fried chicken be healthy? That’s an oxymoron if you ask me. Yes, I know that fried chicken usually isn’t healthy, but that is why I wanted to challenge myself to find a way to indulge in this naughty dish without the guilt.
For Easter Sunday, I wanted to make our friends an updated version of fried chicken. Seth and I love Dijon mustard. It’s a staple in our home and we are always making vinaigrettes with a mustard based. While making our traditional shallot, Dijon mustard dressing I thought how maybe the Dijon would act as a binding agent for the chicken and bread crumbs. We decided to experiment for Easter Brunch and thankfully it was a success. I served the Healthy “Fried” Chicken with Caesar Dressing Garlic Roasted Potatoes (recipe to come) and of course a Dijon Honey Mustard Micro Greens Salad.
This meal was heavy, of course, but not in the uncomfortable, I need to unbutton my pants, go put my feet up on the couch and take a nap. Well, I did take a nap, but that’s because it’s what we do in our family on Sunday afternoons. It’s tradition.
Healthy “Fried” Chicken
- 1 cup Dijon Mustard
- 1/4 cup PLUS 2 Sprigs of Fresh Thyme (Finely chop the 1/4 cup, the 2 sprigs are for decorating)
- 1/2 cup Reggiano Parmesan Cheese
- 1/2 cup Pecorino Romano Cheese
- 1 tablespoon Freshly Cracked Black Pepper
- 2 cups Panko Bread Crumbs
- 4 Chicken Breasts ((I buy hormone free, farm raised chicken breasts) (skin: optional))
- 2 tablespoons Olive Oil
- 4 tablespoons Butter
|1.||Preheat your oven to 350F. Add your finely chopped thyme, cheeses, salt, pepper and panko bread crumbs into a glass dish. Large enough to coat each chicken breast one at a time.|
|2.||Rinse and pat dry each chicken breast. Tip: I like to take my chicken out of the fridge one hour before making this dish. I want the temperature throughout each chicken breast to be the same so the internal temperature of the chicken will cook evenly with the outside. |
Note: I don't buy the chicken with the skin, for this dish. You are more than welcome to, but I want this dish as healthy as possible.
|3.||Generously smoother each chicken breast with the dijon mustard. Make sure the entire surface of the chicken is covered in the creamy dijon. Set aside and rise your hands.|
|4.||Take one breast at a time and place in the panko bread crumb mixture and proceed to drench the chicken in the bread crumb pan. Shake off any excess and place on a new, clean plate.|
|5.||Repeat until all (4) four chicken breasts are covered with the panko breadcrumbs.|
|6.||Meanwhile, in a large skillet (large enough to hold all four chicken breasts) place the olive oil and butter inside the pan. Place over medium to high heat.|
|7.||Once the butter starts to make that sizzling noise slowly add your chicken, one at a time. Be careful not to splatter the butter/oil mixture onto yourself, VERY HOT!|
|8.||Allow the chicken to cook for 3 minutes and carefully flip the chicken onto the other side. You want the chicken to have a nice golden color forming on the bread crumbs.|
|9.||After the chicken has created that golden tint, with a heat pad, carefully place inside the oven. Bake for 15 to 20 minutes.|
|10.||Remove the skillet from the oven. Remove the chicken breasts and place onto a clean plate. Put aluminum foil over the chicken and allow to rest for another 10 minutes before serving.|