This is one of my favorite recipes from the South Beach Diet cookbook. It's their version of fried chicken, without all the fat. The chicken is dredged in olive oil, then in a nutty, cheesy bread coating that's baked in the oven. For extra crisp on top of the chicken, I sprayed a little cooking spray on top just before popping it in the oven. I also added whatever fresh herbs I had in my fridge to the bread coating. Move over fried chicken!
Serves 4
Ingredients
1/2 cup whole wheat bread crumbs
1/8 cup (1/2 ounce) grated Parmesan cheese
1/8 cup finely chopped almonds
1 tablespoon chopped parsley
1/2 clove garlic, minced
1/2 teaspoon salt
1/8 teaspoon dried thyme
Pinch of ground black pepper
1/8 cup extra virgin olive oil
1 pound boneless, skinless chicken breasts, pounded to 1/2" thickness and cut into 6 pieces (or cut in half horizontally)
Instructions
Preheat the oven to 400°F.
In a medium bowl, combine the bread crumbs, cheese, almonds, parsley, garlic, salt, thyme, and pepper. Mix thoroughly.
Place the oil in a shallow dish. Dip the chicken first in the oil, then dredge in the crumb mixture. Place the chicken in a shallow baking pan. Optional: spray the top with cooking spray.
Bake for 20-25 minutes, or until a thermometer inserted in the center of a piece registers 170°F and the juices run clear. (Do not turn the chicken during cooking.)
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