Healthy Baked Chicken Recipe
created by
Kendra P. 09/02/2024
"Weight Watchers recipe- Oven fried chicken (chicken breast with flour low fat buttermilk corn flake crumbs and seasoning) and air fried corn on the cob"
"Great effort Kendra! Youve also successfully tracked all 5 dinners this week which is a fantastic achievement. Your Oven fried chicken and air fried corn on the cob look delicious and healthy. I hope you continue finding joy in creating nutritious meals like these. Keep up the good work!"
See commentsIngredients
- 4 boneless, skinless chicken breasts
- 1 cup low-fat buttermilk
- 1 cup whole wheat flour
- 2 cups corn flake crumbs
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- Salt and pepper to taste
- 2 ears of corn, husked
- Cooking spray
Instructions
- Preheat your oven to 400°F (200°C).
- In a bowl, marinate the chicken breasts in low-fat buttermilk for at least 30 minutes to tenderize.
- In a separate bowl, mix the whole wheat flour, garlic powder, paprika, salt, and pepper.
- Remove the chicken from the buttermilk, allowing excess to drip off, then coat each piece in the flour mixture.
- Next, dip the chicken back into the buttermilk and then coat with corn flake crumbs.
- Place the coated chicken breasts on a baking sheet lined with parchment paper and spray lightly with cooking spray.
- Bake in the preheated oven for 20-25 minutes or until the chicken is cooked through and golden brown.
- While the chicken is baking, prepare the corn. Place the husked corn in the air fryer and cook at 400°F (200°C) for 10-12 minutes, turning halfway through.
- Serve the baked chicken with the air-fried corn on the cob.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 350 kcal |
| Protein | 30g |
| Carbohydrates | 40g |
| Fiber | 5g |
| Sugar | 3g |
| Added Sugar | 0g |
| Fat | 8g |
| Saturated Fat | 2g |
Health Benefits
This Healthy Baked Chicken Recipe is rich in lean protein from the chicken, which helps keep you full and supports muscle maintenance. The whole wheat flour and corn provide fiber, aiding digestion and promoting satiety. This dish fits well into various diets, including Mediterranean and low-carb, while being low in unhealthy fats and added sugars. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Serve with a side salad of mixed greens and cherry tomatoes for added fiber.
- Pair with a light vinaigrette dressing to enhance flavor without adding excess calories.
- Consider a refreshing beverage like infused water with lemon or cucumber.
Recipe Variations and Adjustments
baked chicken recipe
Use a mix of herbs like thyme and rosemary for a different flavor profile.
baked chicken breast recipe
Add a layer of spinach or kale under the chicken before baking for extra nutrients.
baked chicken thighs recipe
Increase the cooking time to 30-35 minutes for thighs to ensure they are fully cooked.
FAQs About This Recipe
Can I use frozen chicken breasts for this recipe?
Yes, but make sure to thaw them completely before marinating.
What can I use instead of corn flakes?
You can use crushed whole grain crackers or panko breadcrumbs for a different texture.
How do I know when the chicken is done?
The internal temperature should reach 165°F (75°C) for safe consumption.
Can I make this recipe in advance?
Yes, you can prepare the chicken and store it in the refrigerator before baking.
What is the best way to store leftovers?
Store leftovers in an airtight container in the refrigerator for up to 4 days.
Why We Love This Recipe
This Healthy Baked Chicken Recipe is a fantastic choice for anyone on a weight loss journey. Packed with lean protein and fiber, it keeps you feeling full and satisfied. The crispy corn flake crust adds a delightful crunch, making it feel like a treat while still being nutritious. Plus, with easy preparation and cooking, it's perfect for busy days or travel. Enjoy a delicious meal that aligns with your health goals without sacrificing flavor!
Recipe created by Fitmate Coach; inspired by Kendra P.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Weight Watchers recipe- Oven fried chicken (chicken breast with flour low fat buttermilk corn flake crumbs and seasoning) and air fried corn on the cob"
"Great effort Kendra! Youve also successfully tracked all 5 dinners this week which is a fantastic achievement. Your Oven fried chicken and air fried corn on the cob look delicious and healthy. I hope you continue finding joy in creating nutritious meals like these. Keep up the good work!"