Unfried Chicken

I am always looking for ways to make classics healthier, and Self sent me what looks like it could be a great recipe for a nice crispy, breaded chicken.

Unfried Chicken With Cabbage and Apple Slaw

Serves 4  

Olive oil cooking spray

1 cup breadcrumbs

1 tablespoon Dijon mustard

1 teaspoon chopped fresh parsley 

1 teaspoon chopped fresh sage

1 teaspoon fresh thyme

1 tablespoon Old Bay Seasoning

1 tablespoon kosher salt

1/2 teaspoon black pepper

1/2 teaspoon cayenne pepper  

1/2 cup light buttermilk 

2 whole bone-in, skinless chicken breasts (about 12 oz each), halved 

2 teaspoons honey 

2 teaspoons whole-grain mustard 

2 tablespoons extra-virgin olive oil 

1 tablespoon apple cider vinegar 

1 tablespoon balsamic vinegar 

2 Red Delicious or Gala apples, cored and thinly sliced crosswise 

2 teaspoons fresh lemon juice 

6 cups shredded napa cabbage 

1 celery stalk, chopped

Heat oven to 400°. Place a roasting rack on a baking sheet and coat with cooking spray. Combine breadcrumbs, Dijon mustard, parsley, sage, thyme, Old Bay, salt, pepper and cayenne in a shallow bowl. Pour buttermilk into another shallow bowl. Dip chicken in buttermilk, turning to coat. Drain excess and dredge chicken in breadcrumb mixture, pressing gently to help coating adhere. Transfer chicken to rack. Coat chicken with cooking spray and bake until crispy, 30 to 35 minutes. Dressing: Whisk honey with whole-grain mustard, oil and vinegars in a bowl. Toss apples with lemon juice in another bowl; add cabbage, celery and dressing; toss to coat. Season with salt and pepper. Chill slaw 20 minutes before serving with chicken.

306 calories per serving, 9.7 g fat (1.6 g saturated), 23.1 g carbs, 3.7 g fiber, 31 g protein