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Crispy Baked Chicken

When I'm meal planning for the week ahead I always try to incorporate as much variety as I can. Chicken is usually on the menu, vegetables are always front and centre, and sometimes we take a break from meat altogether... meatless Mondays anyone?

Food can get boring pretty easily with repetition, especially when lean chicken breast is a mainstay in our house. Unless you know how to spice things up from time to time. Know what I mean?

Oven-Baked Crispy Chicken

Enter the world of spices & herbs and a little out of the box thinking. 

That's where this recipe for healthy faux-fried/ chicken comes in. If you recall that lunch salad I made a while ago topped with baked chicken; this is the recipe for the chicken.

Crisped to perfection in the oven using homemade whole grain breadcrumbs and fresh grated Parmesan cheese. A hint of fresh thyme also adds flavour that's reminiscent of Spring.

Baked Chicken Recipe

My go to lunch is almost always a leafy green salad with protein (chicken, hard-boiled egg, lean pork tenderloin, hemp seeds, pumpkin seeds, nuts etc.). When it comes to salad dressing I will either make my own or opt for lemon juice or balsamic vinegar (sometimes with a bit of olive oil). I've recently discovered how amazing fresh minced ginger root is added to my salads. It practically acts like a salad dressing. It adds a nice zing and it's super good for you too.

Crispy Baked Chicken Breast

The leftovers are really good too. So far I've tried it in my lunch salads and in a wrap all nice and toasty with spinach, mustard, leaf lettuce, and shredded carrots.

Crispy Baked Chicken (serves 4)

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Ingredients:

  • 4 chicken breast halves
  • 2 eggs
  • 1/4 cup skim milk
  • 1 tsp Sriracha
  • 1 cup whole grain bread crumbs *(I like to make my own)* See Note
  • 1/2 cup shredded Parmesan cheese
  • 2 tbsp fresh thyme leaves
  • a pinch of smoked paprika (optional)

Directions:

  1. Preheat oven to 375*F. Place an ovenproof wire-rack on a large baking sheet lined with parchment paper.
  2. In a medium sized bowl, whisk the eggs, milk, and Sriracha. In a separate medium sized mixing bowl, mix together the breadcrumbs, thyme, cheese, and paprika.
  3. Dip each piece of chicken in egg mixture, shake off excess liquid, then roll in breadcrumb mixture to coat. Arrange on prepared pan/ wire rack.
  4. Bake without turning for 50 minutes to 1 hour until internal temperature registers 180*F on an instant read thermometer.

 *Note* 

To make your own breadcrumbs, take a few slices of day old whole grain bread and chop into small (1 inch) cubes. Place them on a baking sheet in the oven on 350*F for 5-10 minutes or until they are nice and toasty. Watch they don't burn! Transfer them to your food processor and give them a quick whir until they resemble breadcrumbs. You can give them a drizzle of olive oil before toasting, but it isn't necessary. 

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