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.

Source: Diabetic Living Magazine


Recipe Summary

15 mins
2 hrs 35 mins


Ingredient Checklist


Instructions Checklist
  • 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.

Nutrition Facts

4 ounces of chicken
194 calories; protein 27.1g; carbohydrates 12.7g; dietary fiber 1.9g; sugars 1.2g; fat 3.5g; saturated fat 0.7g; cholesterol 73mg; vitamin a iu 292.2IU; vitamin c 1.8mg; folate 6.6mcg; calcium 27mg; iron 0.6mg; magnesium 26.2mg; potassium 384.8mg; sodium 261.1mg.

3 lean protein, 1 starch