Marinating chicken in a buttermilk mixture before coating in whole-wheat breadcrumbs gives it an extra boost of flavor in this diabetic-friendly dinner recipe.
In a medium bowl combine buttermilk, the 1/2 teaspoon paprika, the 1/4 teaspoon salt, the 1/4 teaspoon black pepper and the crushed red pepper. Place chicken in a large resealable plastic bag set in a shallow dish. Pour buttermilk mixture over chicken in bag. Seal bag; turn to coat chicken. Marinate in the refrigerator at least 2 hours or up to 8 hours, turning occasionally.
Preheat oven to 425 degrees F. Line a baking sheet with foil. Place a rack on top of the foil; set aside. Drain chicken well. Discard buttermilk mixture.
In a shallow dish combine panko, onion powder, garlic powder, the 3/4 teaspoon paprika, the 1/8 teaspoon salt and the 1/8 teaspoon black pepper; mix well. Add chicken pieces to panko mixture, one piece at a time. Turn chicken pieces to coat all sides, pressing as needed to adhere panko mixture to chicken.
Place chicken pieces on the prepared rack. Coat tops of chicken pieces with cooking spray. Bake, uncovered, about 20 minutes or until an instant-read thermometer inserted in center of each chicken piece registers 165 degrees F. (Do not turn chicken while baking.) If desired, sprinkle with parsley before serving.
3 lean protein, 1 starch