We’re always promoting lean protein such as chicken to members of our weight loss centers—and for good reason. Chicken is considered a complete protein, which means it contains all of the nine essential amino acids your body needs to function properly. In addition, it’s loaded with a bevy of beneficial nutrients, including beta-carotene, zinc, selenium, niacin and vitamins B6, B12 and E. With its low fat, calorie and carb content, chicken is the perfect component to any meal.
Southern-style fried chicken is the epitome of comfort food, but is typically not recommended for those on diets or easy weight loss programs due to its fatty nutritional breakdown. The good news is, there’s a healthy alternative that is just as tasty, without all the fattening components. By baking this recipe in the oven, you can enjoy a tender but crunchy low carb take on this classic American favorite.
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4 skinless chicken breasts
1/2 cup breadcrumbs
1/3 cup low-fat buttermilk
1/4 cup fresh chives, diced
1 tsp Dijon mustard
1/4 tsp hot sauce of your choice
Olive oil cooking spray
Himalayan sea salt and freshly ground pepper to taste
Combine the buttermilk, Dijon mustard, chives and hot sauce and mix well. Put the chicken breasts in a sealable container and pour the mixture over them, turning each breast so they’re fully covered. Marinate anywhere from between 30 minutes to overnight.
When you’re ready to prepare the chicken, preheat your oven to 425ºF. Put the breadcrumbs on something that you can use to dip the chicken into. Season each chicken breast with Himalayan sea salt and pepper and then dip in the breadcrumbs, covering both sides.
Spray a baking sheet with olive oil cooking spray and then place the chicken breasts on it. Spray each breast with more cooking spray. Cook for approximately 30 minutes.