Making a commitment to healthy eating doesn't have to mean completely giving up comfort food favorites like fried chicken. Instead of dipping bone-in chicken pieces in a batter and tossing them into a deep fryer, you can tweak the dish to make it a little healthier by dredging boneless, skinless chicken breasts in bread crumbs and pan-frying them in extra virgin olive oil. The resulting chicken is just as juicy and flavorful as traditional fried chicken, but with a little less guilt. Serve the chicken with steamed rice and a mixed green salad.
Step 1
Trim any visible fat from the chicken breast with a sharp knife. Rinse the hand-trimmed breast under cool running water and pat it dry with a paper towel.
Step 2
Season the chicken breast with salt and freshly ground pepper to taste; or skip the salt and go for a salt-free seasoning blend if you're cutting back on sodium. Sprinkle with additional herbs and spices to give the chicken more flavor, if desired; onion powder, garlic powder, parsley and paprika are good choices.
Step 3
Dip the breast into cool water, milk or plain yogurt to help the bread crumbs stick. Dredge the chicken breast in the bread crumbs until thoroughly coated. Use plain or seasoned bread crumbs according to your preference.
Step 4
Heat 3 to 4 tablespoons of extra virgin olive oil in a heavy skillet over medium-high heat for 5 minutes or until a drop of water dripped into the oil starts to sizzle. Add the breaded chicken breast to the preheated skillet and cook for 5 to 6 minutes per side to seal in the juices and help it develop a golden-brown crust.
Step 5
Cover the skillet with a tight-fitting lid and reduce the heat to medium-low. Cook the breaded chicken breast for 25 to 30 minutes or until fork tender; turn the breast every 5 to 7 minutes. Remove the lid for the last 10 minutes of cooking time to ensure crispy breading.
Tips and Warnings
- Marinate the chicken in the refrigerator for 1 to 2 hours before cooking to impart extra flavor. Check the nutrition label before using store-bought marinades; many contain large amounts of sugar, sodium and preservatives.
- Chicken must be cooked to a minimum internal temperature of 165 degrees Fahrenheit. Insert an instant-read meat thermometer into the thickest part of the breast to check for doneness.
Things You'll Need
- Knife
- Paper towels
- Salt
- Freshly ground pepper
- Herbs and spices to taste
- Water, milk or plain yogurt
- Plain or seasoned bread crumbs
- Extra virgin olive oil
- Heavy skillet with tight-fitting lid
- Tongs
References
- "The Good Housekeeping Cookbook"; The Hearst Corp.; 1973
- "Professional Cooking for Canadian Chefs"; Wayne Gisslen, et al.; 2006
- "Understanding Food: Principles and Preparation"; Amy Brown; 2010
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