Walnut and Rosemary Oven-Fried Chicken

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Another fabulous recipe from myrecipes.com delivered to my e-mail daily. In true More is Better spirit, I doubled the buttermilk and panko mixtures for this one as well. Get the crispy taste of fried chicken for less than 300 calories. Served this one with asparagus risotto, great match!
Yield: 4 servings (serving size: 1 cutlet)

Ingredients
1/4 cup low-fat buttermilk (If you don't have it on-hand make your own with 1/4 lowfat milk and 2 tsps lemon juice, stir and let sit for 5 minutes)
2 tablespoons Dijon mustard (I used half Gulden's as well)
4 (6-ounce) chicken cutlets (I used chicken breasts because I didn't have cutlets)
1/3 cup panko (Japanese breadcrumbs)
1/3 cup finely chopped walnuts
2 tablespoons grated fresh Parmigiano-Reggiano cheese
3/4 teaspoon minced fresh rosemary
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
Cooking spray
Rosemary leaves (optional)

1. Preheat oven to 425°.

2. Combine buttermilk and mustard in a shallow dish, stirring with a whisk. Add chicken to buttermilk mixture, turning to coat.

3. Heat a small skillet over medium-high heat. Add panko to pan; cook 3 minutes or until golden, stirring frequently.

Combine panko, nuts, and next 4 ingredients (through pepper) in a shallow dish. Remove chicken from buttermilk mixture; discard buttermilk mixture. Dredge chicken in panko mixture.

4. Arrange a wire rack on a large baking sheet; coat rack with cooking spray. Arrange chicken on rack; coat chicken with cooking spray.

Bake at 425° for 13 minutes or until chicken is done. Garnish with rosemary leaves, if desired.

CALORIES 287 ; FAT 9.4g (sat 1.6g,mono 1.6g,poly 5.1g); CHOLESTEROL 101mg; CALCIUM 66mg; CARBOHYDRATE 6g; SODIUM 379mg; PROTEIN 42.7g; FIBER 0.9g; IRON 1.6mg

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