Walnut and Rosemary Oven-Fried Chicken (LOW-FODMAP, GF, dF)

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This is a fun, unique, yet insanely delicious chicken recipe!! It's adapted from Cooking Light's version, and it is a favorite for sure. Crispy and full of flavor on the outside! ...and chicken on the inside...which is always great :)

Servings: 4

Ingredients:

  • 1/3 cup original unsweetened almond milk (or use low-fat buttermilk if you're not dairy-free)
  • 3 Tbsp honey mustard (+more for dipping)
  • 4 chicken breasts (ours were larger -- about 8 oz apiece)
  • 2/3 cup gluten-free panko breadcrumbs
  • 2/3 cup walnuts, finely chopped (I used a food processor to finely chop)
  • 2-4 Tbsp grated Parmesan (can omit if you're super cheese-sensitive...but parmesan has very little lactose FYI and it gives the breading more flavor!)
  • 1 TB fresh rosemary, minced (or more)
  • 1/2 tsp kosher salt
  • 1/2 tsp freshly ground black pepper
  • Cooking spray

Directions:

  1. Preheat oven to 425°F. Arrange a wire rack on a large baking sheet or I often use a broiler pan; coat rack or pan with cooking spray.
  2. Combine milk and honey mustard in a big shallow dish, whisking to combine. Add 4 chicken breasts to the mixture, turning to coat, let them sit there marinating while you prep the rest. Feel free to flip them a couple more times.
  3. Heat a medium skillet over medium-high heat. Add panko and walnuts to pan; cook for about 3 minutes or until golden, stirring frequently so it doesn't burn! Combine panko, nuts, parmesan, rosemary, salt, and pepper in a shallow dish. Remove chicken from milk mixture and dredge chicken in panko-walnut mixture.
  4. Arrange dredged chicken on the pan or wire rack. Bake for 25-30 minutes for bigger chicken breasts, but probably 14-15 minutes if they're small and thinner. You're going to have to use your best judgement :)
  5. Serve with some extra honey mustard and some kind of greens on the side. Enjoy!