Bistro Style Crispy Citrus Chicken
This recipe uses whole wheat bread crumbs and very little olive oil to achieve crunchy, golden goodness. Top this low fat baked or pan-fried (your choice!) chicken with fresh greens for a healthy, and very gourmet, meal.
You’ll Need:
boneless, skinless chicken breasts (1 per person)
½ cup plain whole wheat bread crumbs
½ tbsp orange zest
1 egg
a splash of milk
2 cups leafy greens
balsamic vinaigrette (recipe below)
salt + pepper
olive oil
Here’s how:
1. In a medium bowl, combine the egg and a splash of milk. In a separate dish, combine the bread crumbs, orange zest, and salt and pepper. Set aside.
2. Use kitchen shears or a knife to remove any excess fat from the chicken. If needed, pat the chicken dry with a paper towel. Using a sharp knife, butterfly the chicken into a wider, thinner breast.
3. Place the chicken between two sheets of parchment paper, and pound it thin with a small skillet or a kitchen mallet if you have one. The chicken should be between no more than 1/2-inch to 1-inch thick. Season lightly with salt and pepper. Dip the chicken breast in the egg, and then in the breadcrumbs.
4. Heat 1 tablespoon of olive oil a large pan to medium-high heat. When the oil is hot, add the chicken to the pan. Cook for 5 minutes, until golden brown. You’ll see that the chicken is cooked halfway. Flip to the other side and cook another 5 minutes or so. Transfer the chicken to a serving dish and top with a leafy green salad. (For baking instructions, see below.)
To make the salad dressing: In a large bowl, combine 1/2 tablespoon of balsamic vinegar, 1/2 tablespoon of olive oil, 1 teaspoon of honey, and salt and pepper to taste. Top with 2 to 3 cups of leafy greens per person and toss. Dried cranberries, walnuts and feta cheese are great additions. I used peppery arugula.
boneless, skinless chicken breasts (1 per person)
½ cup plain whole wheat bread crumbs
½ tbsp orange zest
1 egg
a splash of milk
2 cups leafy greens
balsamic vinaigrette (recipe below)
salt + pepper
olive oil
Here’s how:
1. In a medium bowl, combine the egg and a splash of milk. In a separate dish, combine the bread crumbs, orange zest, and salt and pepper. Set aside.
2. Use kitchen shears or a knife to remove any excess fat from the chicken. If needed, pat the chicken dry with a paper towel. Using a sharp knife, butterfly the chicken into a wider, thinner breast.
3. Place the chicken between two sheets of parchment paper, and pound it thin with a small skillet or a kitchen mallet if you have one. The chicken should be between no more than 1/2-inch to 1-inch thick. Season lightly with salt and pepper. Dip the chicken breast in the egg, and then in the breadcrumbs.
4. Heat 1 tablespoon of olive oil a large pan to medium-high heat. When the oil is hot, add the chicken to the pan. Cook for 5 minutes, until golden brown. You’ll see that the chicken is cooked halfway. Flip to the other side and cook another 5 minutes or so. Transfer the chicken to a serving dish and top with a leafy green salad. (For baking instructions, see below.)
To make the salad dressing: In a large bowl, combine 1/2 tablespoon of balsamic vinegar, 1/2 tablespoon of olive oil, 1 teaspoon of honey, and salt and pepper to taste. Top with 2 to 3 cups of leafy greens per person and toss. Dried cranberries, walnuts and feta cheese are great additions. I used peppery arugula.
Notes:
If baking, preheat the oven to 375 degrees. Line a baking sheet with parchment paper for nonstick cooking and easier clean up. Lay the breaded chicken breast on the parchment paper and drizzle lightly with olive oil. Bake for 15 minutes, flip, and bake another 15 minutes.
Substitute lemon zest for orange zest, go heavier on the pepper, and you've got crispy lemon pepper chicken!
If baking, preheat the oven to 375 degrees. Line a baking sheet with parchment paper for nonstick cooking and easier clean up. Lay the breaded chicken breast on the parchment paper and drizzle lightly with olive oil. Bake for 15 minutes, flip, and bake another 15 minutes.
Substitute lemon zest for orange zest, go heavier on the pepper, and you've got crispy lemon pepper chicken!
