You want the delicious taste of fried chicken but without all the calories and saturated fat. Our super-simple, super-scrumptious and delicious unfried chicken is tender and juicy inside and crispy outside. This is a South American classic.
Servings 4 Servings 3 ounces chicken
- 1/2 cup all-purpose flour
- 2 tablespoons chopped fresh parsley OR
- 2 teaspoons chopped dried parsley.
- 1/2 teaspoon ground oregano
- 1/4 teaspoon pepper
- 1/4 teaspoon cayenne (optional). OR
- 1/4 teaspoon crushed red pepper flakes (optional).
- 1/2 cup low-fat buttermilk
- 1/2 teaspoon red hot-pepper sauce or to your taste (optional).
- 1/3 cup whole-grain crackers or crispbread (lowest sodium) or whole wheat panko (Japanese style bread crumbs) finely crushed whole grain crispy bread or crackers
- 1/3 cup Parmesan cheese shredded or grated
- 4 boneless, skinless chicken breasts (4 ounces each), all visible fat removed, flattened to 1/4 inch thickness, and dried with paper towels
- Cooking spray
Tip – Click on Step to Mark as Complete.
- Preheat the air fryer to 390°F
- Mix the flour, salt, pepper, and oregano in a small dish or pie plate.
- Mix the buttermilk, hot sauce, and flour in a separate dish or pie plate. Mix together the Parmesan and crispbread crumbs in a third dish or pie plate. Assemble the dishes on a large plate and place them in a row. Dip the chicken in the flour mixture. Next, dip it in the buttermilk mixture. Finally, coat the chicken with the crumb mixture. Shake off excess. Use your fingertips to press the crumb mixture onto the chicken. Place the chicken on the plate. Cover the plate and let it rest for between 30 minutes and 4 hours in the refrigerator.
- Spray the chicken lightly with cooking spray. Place the chicken in an air fryer basket in one layer. Do not overcrowd the basket. Instead, work in batches if necessary. Cook the chicken for about 10 to 15 minutes or until it is no longer pink and the top is golden brown. Turn the chicken halfway through and then lightly spray with the cooking spray.
Tip No buttermilk in your pantry? No worries. Mix 1 cup fat-free milk or low-fat milk together with 1 tablespoon lemon juice, or white vinegar. Allow standing for five minutes.
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