Crunchy Citrus Chicken
Tired of the same old chicken recipe but don’t want greasy fried chicken? Try this delicious crunchy citrus chicken recipe that will be a repeat entree. This chicken becomes so moist from the citrus juices and crunchy with the corn flake crust without all of the grease. You can make this easily in 45 minutes and combine it with roasted, steamed or microwaved vegetables for a healthy, flavorful meal.
Recipe by Donna Washburn & Heather Butt, Complete Gluten-Free Cookbook 2007
Author: Michelle Hanson
Michelle Hanson, MA, RD, LD is Fresh & Natural Food’s Registered Dietitian. She received a Bachelor of Science degree in Nutrition and Clinical Dietetics with a minor in Community Health from the University of Minnesota – Twin Cities. She is a registered dietitian and current member of the Academy of Nutrition and Dietetics. Michelle has been a nutrition consultant for numerous years as well as a nutrition research director at the University of Minnesota – Twin Cities.
Michelle is passionate about food and nutrition and believes in helping people find simple, realistic ways to make healthy eating a part of their everyday lifestyle.
If you are interested in meeting Michelle or have questions for her, you can email her at: michelle@fnfoods.com. She will look forward to meeting you!
Ingredients
Instructions
- Preheat oven to 400ºF. Line a 13-by 9 inch baking pan, lined with foil, lightly greased.
- Zest the lemon, lime and orange and set aside. Juice half of each citrus fruit and put into a pie plate and set aside. Thinly slice the remaining half of each citrus fruit and arrange in the bottom of prepared baking pan.
- Ina plastic bag, combine citrus zests, cereal, rosemary, parsley, paprika, salt and pepper. Roll chicken in citrus juice, then shake chicken in plastic bag containing the seasoned crumbs. Then place the chicken on the citrus slices in the prepared pan with leftover crumb mixture. Discard any excess juice and the plastic bag.
- Bake in preheated oven for 30-35 minutes, or until coating is golden brown and crispy. Insert a meat thermometer into the thickest part of the breast until it registers 170ºF and the chicken is no longer pink inside.
Nutrition Information Per Serving: calories: 394, total fat: 2 g ( sat. fat 1 g), Sodium 410mg, carbs: 67g, fiber: 5g; protein: 33g, calcium: 56mg
To minimize sodium intake: omit salt and use a salt substitute
To minimize carbohydrate intake: do not add the leftover crumb mixture to the chicken .
