Recipe: Walnut and Rosemary Oven Fried Chicken

I’ve always enjoyed healthy versions of breaded chicken. There’s something about the slight crunch and texture that just works for me. While I’ve mastered breadcrumbs or panko toppings, the thought of adding in walnuts and rosemary had not occurred to me until I saw this recipe from Cooking Light.


I ended up making this recipe with chicken breast tenderloins, which is what I had in the house. To turn these into grab-no-go lunches for the week I added in green beans, peas, edamame and a sprinkling of dried cranberries tossed in extra virgin olive oil, salt and pepper to round out the meal. I also tossed some spinach in a plastic baggie to incorporate after warming in the microwave, as I dislike mushy, wilted spinach. The end result? A delicious, filling, healthy meal to keep me energized all day.


Between buttermilk, panko, rosemary, walnuts and parmesan, this recipe is a great way to introduce new flavors into chicken. Plus, the following nutritional stats for one of four chicken cutlets are not too shabby: Calories 292, Fat 9.6 g, Satfat 1.6 g, Monofat 1.6 g, Polyfat 5.1 g, Protein 42.7 g, Carbohydrate 6.8 g, Fiber 0.9 g, Cholesterol 101 mg, Iron 1.6 mg, Sodium 471 mg, Calcium 66 mg.

To view the entire recipe from Cooking Light, click here.

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