Name: Oven-Fried Chicken on a Stick
Cook time: 55 min
Total time: 90 min
Ingredients: 1 tablespoon kosher salt; 2 teaspoons paprika, preferably sweet Hungarian, divided; 1 teaspoon onion powder, divided; 1 teaspoon garlic powder, divided; 1 cup buttermilk; 1.5 pounds boneless, skinless chicken breast, trimmed; 2 cups coarse dry whole-wheat breadcrumbs or white Japanese-style panko breadcrumbs (see Note); 2 tablespoons canola oil; 2 large egg whites; 1 tablespoon Dijon mustard; Freshly ground pepper to taste; 0.5 Vidalia or other sweet onion, cut into 4 pieces; 2 tablespoons cider vinegar; 2 tablespoons honey; 1 tablespoon Dijon mustard; 0.25 teaspoon salt; 0.25 teaspoon freshly ground pepper; 0.5 cup canola oil

Cook Time:

55 mins

Additional Time:

35 mins

Total Time:

1 hr 30 mins

Servings:

6

Yield:

6 servings

Nutrition Profile:

Heart Healthy Low-Calorie Diabetes Appropriate Low Sodium Healthy Aging

Jump to Nutrition Facts

Ingredients

Chicken

1 tablespoon kosher salt
2 teaspoons paprika, preferably sweet Hungarian, divided
1 teaspoon onion powder, divided
1 teaspoon garlic powder, divided
1 cup buttermilk
1 ½ pounds boneless, skinless chicken breast, trimmed
2 cups coarse dry whole-wheat breadcrumbs or white Japanese-style panko breadcrumbs (see Note)
2 tablespoons canola oil
2 large egg whites
1 tablespoon Dijon mustard
Freshly ground pepper to taste

Honey Mustard-Vidalia Dipping Sauce

½ Vidalia or other sweet onion, cut into 4 pieces
2 tablespoons cider vinegar
2 tablespoons honey
1 tablespoon Dijon mustard
¼ teaspoon salt
¼ teaspoon freshly ground pepper
½ cup canola oil

Directions

To make chicken: Combine kosher salt, 1 teaspoon paprika and 1/2 teaspoon each onion powder and garlic powder in a large bowl. Add buttermilk and whisk until the salt is completely dissolved and the spices are dispersed in the liquid.
Cut chicken lengthwise into about 1-inch-wide strips. Add to the marinade and let stand at room temperature for 30 minutes. (Do not marinate any longer and don't refrigerate, or the chicken will be too salty.)
Combine breadcrumbs, the remaining 1 teaspoon paprika and 1/2 teaspoon each onion powder and garlic powder in a large shallow dish (a 9-by-13-inch baking dish works well). Add 2 tablespoons oil and toss well to coat. Whisk egg whites and mustard in a second large shallow dish. Season both mixtures with pepper.
Preheat oven to 350 degrees F. Line a rimmed baking sheet with foil, then set a large wire rack on it. Coat the rack with cooking spray.
Remove the chicken from the marinade, shaking off any excess, and thread onto six 12-inch bamboo skewers, dividing evenly. Dip the chicken into the egg mixture, coating both sides. Place in the breadcrumb mixture one at a time, sprinkle with crumbs to cover and press so the coating adheres to both sides. Gently shake off any excess crumbs and place the skewers on the prepared rack.
Bake the chicken, turning halfway through, until golden brown and the juices run clear, about 25 minutes.
Meanwhile, prepare the dipping sauce: Place onion in a food processor fitted with a metal blade and process until smooth, stopping to scrape down the sides as needed. Add vinegar, honey, mustard, salt and pepper; process until smooth. With the motor running, add oil through the feed tube in a slow, steady stream until the mixture is thick and well combined. Taste and adjust seasoning with more honey, salt and/or pepper, if desired.
Serve the chicken with the dipping sauce.

Tips

Make Ahead Tip: Prepare the chicken up to 4 hours ahead and refrigerate; serve cold. Cover and refrigerate the sauce for up to 3 days. Serve at room temperature.

Equipment: 6 (12-inch) bamboo skewers

Tip: To make your own dry breadcrumbs, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. Spread breadcrumbs on a baking sheet and bake at 250°F until dry, about 10 to 15 minutes. One slice of bread makes about 1/3 cup dry breadcrumbs. For store-bought coarse dry breadcrumbs we like Ian's brand, labeled “Panko breadcrumbs.” Find them at well-stocked supermarkets.

Nutrition Facts (per serving)

351	Calories
18g	Fat
20g	Carbs
28g	Protein

Nutrition Facts
Servings Per Recipe 6
Calories 351
% Daily Value *
Total Carbohydrate 20g	7%
Dietary Fiber 2g	9%
Total Sugars 5g
Added Sugars 3g	6%
Protein 28g	55%
Total Fat 18g	23%
Saturated Fat 2g	10%
Cholesterol 63mg	21%
Vitamin A 193IU	4%
Vitamin C 1mg	1%
Folate 8mcg	2%
Sodium 314mg	14%
Calcium 26mg	2%
Iron 1mg	5%
Magnesium 26mg	6%
Potassium 255mg	5%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.