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Recipe: Air fryer chicken


January 25, 2022 | Recipes | Healthy You

Air fryer chicken recipe.

Crispy (un)fried chicken.

Air fryers are the new “it” kitchen device and for good reason. It’s a great device to make quick dinners like these air fryer chicken breasts. Bonus: This recipe is approved by PeaceHealth dietitians and nutritionists and heart.org.  

Serves 4

Ingredients

  • ½ cup all-purpose flour
  • 2 tablespoons minced fresh parsley or 2 teaspoons dried parsley, crumbled
  • ½ teaspoon ground oregano
  • ¼ teaspoon pepper
  • ¼ teaspoon cayenne or ¼ teaspoon crushed red pepper flakes (optional)
  • ½ to 1 cup low-fat buttermilk*
  • ½ tablespoon red hot-pepper sauce (optional)
  • 1/3 cup finely crushed whole-grain crispbread or low-sodium whole-grain crackers or whole-wheat Panko breadcrumbs
  • 1/3 cup shredded or grated parmesan cheese
  • 4 boneless, skinless chicken breasts (about 4 ounces each), all visible fat discarded, flattened to ¼ inch thickness, patted dry with paper towels
  • Cooking spray

Directions

Preheat the air fryer to 390 degrees.

In a shallow dish, whisk together the flour, parsley, oregano, pepper and cayenne.

In a separate shallow dish, whisk together the buttermilk and hot sauce. In a third shallow dish, stir together the breadcrumbs and parmesan. Set the dishes and a large plate in a row on your counter.

Dip the chicken in the flour mixture, then in the buttermilk mixture and finally in the crumb mixture, turning to coat at each step and gently shaking off any excess. Using your fingertips gently press the crumb mixture so it adheres to the chicken. Place the chicken on the plate. Cover and refrigerate for 30 minutes to 4 hours.

Lightly spray the chicken with cooking spray. Arrange the chicken in a single layer in the air fryer basket being careful to not overcrowd. Cook for 10 to 15 minutes, or until the chicken is no longer pink in the center and the top coating is golden brown, turning once halfway through and lightly spray with the cooking spray.

*Tip: Make your own buttermilk by whisking together 1 cup fat-free or low-fat milk with 1 tablespoon lemon juice or white vinegar. Let stand for 5 minutes.

Nutrition Facts (per serving):

219 calories, 5g fat (2g saturated fat), 282mg sodium, 13g carbohydrates, 29g protein, 2g fiber

Adapted from: Heart.org

Reviewed by PeaceHealth dietitians and nutritionists.

Recipe: Air fryer chicken


January 25, 2022 | Recipes | Healthy You
Air fryer chicken recipe.Crispy (un)fried chicken.

Air fryers are the new “it” kitchen device and for good reason. It’s a great device to make quick dinners like these air fryer chicken breasts. Bonus: This recipe is approved by PeaceHealth dietitians and nutritionists and heart.org.  

Serves 4

Ingredients

  • ½ cup all-purpose flour
  • 2 tablespoons minced fresh parsley or 2 teaspoons dried parsley, crumbled
  • ½ teaspoon ground oregano
  • ¼ teaspoon pepper
  • ¼ teaspoon cayenne or ¼ teaspoon crushed red pepper flakes (optional)
  • ½ to 1 cup low-fat buttermilk*
  • ½ tablespoon red hot-pepper sauce (optional)
  • 1/3 cup finely crushed whole-grain crispbread or low-sodium whole-grain crackers or whole-wheat Panko breadcrumbs
  • 1/3 cup shredded or grated parmesan cheese
  • 4 boneless, skinless chicken breasts (about 4 ounces each), all visible fat discarded, flattened to ¼ inch thickness, patted dry with paper towels
  • Cooking spray

Directions

Preheat the air fryer to 390 degrees.

In a shallow dish, whisk together the flour, parsley, oregano, pepper and cayenne.

In a separate shallow dish, whisk together the buttermilk and hot sauce. In a third shallow dish, stir together the breadcrumbs and parmesan. Set the dishes and a large plate in a row on your counter.

Dip the chicken in the flour mixture, then in the buttermilk mixture and finally in the crumb mixture, turning to coat at each step and gently shaking off any excess. Using your fingertips gently press the crumb mixture so it adheres to the chicken. Place the chicken on the plate. Cover and refrigerate for 30 minutes to 4 hours.

Lightly spray the chicken with cooking spray. Arrange the chicken in a single layer in the air fryer basket being careful to not overcrowd. Cook for 10 to 15 minutes, or until the chicken is no longer pink in the center and the top coating is golden brown, turning once halfway through and lightly spray with the cooking spray.

*Tip: Make your own buttermilk by whisking together 1 cup fat-free or low-fat milk with 1 tablespoon lemon juice or white vinegar. Let stand for 5 minutes.

Nutrition Facts (per serving):

219 calories, 5g fat (2g saturated fat), 282mg sodium, 13g carbohydrates, 29g protein, 2g fiber

Adapted from: Heart.org

Reviewed by PeaceHealth dietitians and nutritionists.