Chef Art Smith's Unfried Chicken with Roasted Brussels Sprouts - 45g Carb, 9g Fiber, 6g Sugar
From: Chef Art Smith is a celebrity chef and a type 2 diabetic. Here he shares one of his favorite diabetes-friendly recipes.
With tongue in cheek, I call this chicken ''unfried.'' That's because I am well known for fried chicken, which may be the crown jewel of southern cooking, but is a dish I avoid these days.
I like unfried chicken just as much. The chicken is soaked in tangy buttermilk and then coated with flavorful breading, just like fried chicken. The difference is that it's baked.
>> For the chicken
1 cup buttermilk
1 Tbsp Louisiana Hot Sauce or another hot sauce
4 skinless and boneless chicken breasts, cut in half
1 1/2 cups multigrain or whole wheat panko bread crumbs
3 Tbsp grated Parmesan cheese
2 tsp ground black pepper
1 tsp cayenne
1 1/2 tsp onion powder
1 1/2 tsp garlic powder
1 tsp paprika
>> For the brussels sprouts
16 brussels sprouts, cut in half
1 1/2 Tbsp extra-virgin olive oil
Salt and freshly ground black pepper
>> For the garnish
1 lemon, quartered
To prepare the chicken:
Preheat the oven to 400°F.
In a mixing bowl, mix the buttermilk and hot sauce. Submerge the chicken pieces in the buttermilk and soak in the refrigerator for at least 1 hour but no more than 24 hours.
In a gallon-size plastic bag, combine the bread crumbs, Parmesan, black pepper, cayenne, onion powder, garlic powder, and paprika. Seal the bag and shake until well mixed. Remove the chicken from the buttermilk and transfer directly to the bag with the bread crumb mixture. Shake the bag until the chicken breasts are evenly coated with the bread crumbs. Remove the chicken breasts from the bag and lay flat on a nonstick baking sheet. Refrigerate, uncovered, for 30 minutes. Bake the chicken for 20 to 25 minutes or until just cooked through.
To prepare the brussels sprouts:
Preheat the oven to 400 degrees F.
Place brussels sprouts in a medium mixing bowl, toss with the olive oil, and season with salt and pepper. Spread the brussels sprouts in a medium ovenproof baking dish and roast for 20 minutes or until caramelized and tender.
ASSEMBLY Divide the chicken and brussels sprouts among 4 serving plates, and squeeze the lemon over the chicken.
Servings: 4
Nutrition per Serving:
427 calories, 12g fat, 3g sat fat, 79mg chol, 349mg sodium, 45g carb, 9g fiber, 6g sugar, 40g protein, 185mg calcium
Posted by: chefgloria1030@yahoo.com
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