By Recipe Team on February 18, 2025
Want the taste of fried chicken without the extra saturated fat and calories? Try out this recipe from the American Heart Association!
This heart-healthier fried chicken is tender and juicy on the inside, crispy on the outside and sure to become a family favorite.
Tip: No buttermilk on hand? No worries. Whisk together 1 cup fat-free or low-fat milk with 1 tablespoon lemon juice or white vinegar. Let stand for 5 minutes.
Ingredients:
1/2 cup all-purpose flour
2 tablespoons minced fresh parsley (or 2 teaspoons dried parsley)
1/2 teaspoon ground oregano
1/4 teaspoon pepper
1/4 teaspoon cayenne or crushed red pepper flakes (optional)
1/2 to 1 cup low-fat buttermilk
1/2 tablespoon red hot-pepper sauce, or to taste (optional)
1/3 cup crushed whole-grain crackers (or whole-wheat panko breadcrumbs)
1/3 cup shredded or grated Parmesan cheese
4 boneless, skinless chicken breasts flattened to 1/4-inch thickness
Cooking spray
Preparation:
- Preheat the air fryer to 390˚F.
- In a shallow dish or pie pan, whisk together the flour, parsley, oregano, pepper and cayenne.
- In a separate shallow dish or pie pan, whisk together the buttermilk and hot sauce.
- In a third shallow dish or pie pan, stir together the crispbread crumbs and Parmesan. Set the dishes and a large plate in a row, assembly-line fashion.
- Dip the chicken in the flour mixture, then in the buttermilk mixture and finally in the crumb mixture, turning to coat at each step and gently shaking off any excess. Using your fingertips gently press the crumb mixture so it adheres to the chicken. Place the chicken on a plate. Cover and refrigerate for 30 minutes to 4 hours.
- Lightly spray the chicken with cooking spray. Arrange the chicken in a single layer in the air fryer basket. (Don’t overcrowd; work in batches as needed.) Cook for 10 to 15 minutes, or until the chicken is no longer pink in the center and the top coating is golden brown, turning once halfway through and lightly spraying with the cooking spray.
Prep time: 45 minutes
Difficulty: Easy
Cook time: 15 minutes
Serves: 4
