Thursday, June 2, 2022
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HomeHealthy EatingFried Chicken - Air Fryer Crispy (Un).

Fried Chicken – Air Fryer Crispy (Un).

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.

Ingredients

 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

Directions

Tip – Click on Step to Mark as Complete.

  1. Preheat the air fryer to 390°F
  2. Mix the flour, salt, pepper, and oregano in a small dish or pie plate.
  3. 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.
  4. 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.

Quick Tips

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.

American Heart Association recipes have been reviewed and developed by nutritionists and adhere to scientific guidelines for healthy eating.

People who have diabetes or high blood pressure may find some recipes suitable. This site and its services are not intended to provide medical advice, diagnosis, or treatment. For diagnosis and treatment, you should always consult your doctor. You should contact qualified health care providers if you suspect or have a medical condition.

The American Association, Inc. (AHA) owns or holds the copyright, except for recipes that have been certified by Heart-Check or other indicated. All rights reserved. You are allowed to link to and share AHA-own recipes without charge and without further request. However, you must not alter the text, directions, or ingredients. No substitutions or modifications are allowed. Proper attribution to the American Heart Association is required. Please refer to the full terms and conditions.

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