Walnut and Rosemary Oven-Fried Chicken Cutlets

I’ve had some recent requests for easy but flavorful weeknight meals with chicken breasts.  I love the fact that boneless, skinless, organic chicken breasts are so readily available to purchase these days.  If you’re looking for high protein, but low in fat and calories, the bird is the word!

I frequently look to “Cooking Light” for weeknight meals since I can count on them being healthy and delicious at the same time.  I look for recipes that have high ratings on the posted “user reviews” and recipes that appear to be quick in their preparation.  What I don’t want to sacrifice, however, is flavor!  We’re all about eating food that tastes good!  I do lots of cooking, but if a finished dish does not measure up to our standard of flavor, it doesn’t make the blog!

This chicken dish has several flavor components…dijon mustard, fresh rosemary, parmesan cheese and walnuts.  The mustard/buttermilk mixture gives the chicken a nice tangy flavor while helping the crumb mixture adhere to the chicken.   I love the idea of using cutlets, because they cook up so quickly!  The cooking time will depend on the thickness of your chicken, but it you pound the breasts out to about 1/4 inch in thickness, they shouldn’t take more than about 13 minutes cooking time.

Walnut and Rosemary Oven-Fried Chicken Cutlets

Walnut and Rosemary Oven-Fried Chicken Cutlets

Fresh Black-Eyed Peas, Southern Style

Fresh Black-Eyed Peas, Southern Style

Walnut and Rosemary Oven-Fried Chicken Cutlets

Slightly adapted from Cooking Light

Serves 4 (1 cutlet each)

Ingredients:

  • 1/4 cup low-fat buttermilk
  • 2 tablespoons Dijon mustard
  • 4 (6-ounce) chicken cutlets (see Liz’s Tidbits)
  • 1/3 cup panko (Japanese breadcrumbs)
  • 1/3 cup finely chopped walnuts
  • 2 tablespoons grated fresh Parmigiano-Reggiano cheese
  • 2 tablespoons fresh rosemary, minced
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon freshly ground pepper
  • Cooking spray
  • Rosemary leaves for garnish

Preparation:

Preheat oven to 425°.

Combine buttermilk and mustard in a shallow dish, stir to combine, and add chicken turning to coat.

Arrange a wire rack on a large baking sheet, and coat rack with cooking spray. Heat a small skillet over medium high heat, and add panko crumbs.  Cook 2-3 minutes or until golden, stirring frequently (watch carefully as the crumbs can burn very quickly).  Combine panko with grated cheese, walnuts, rosemary, salt & pepper and place into a shallow dish. Remove chicken from buttermilk mixture, dredge in panko mixture, and arrange on the wire rack.  Coat top of chicken with cooking spray, and bake at 425° for 13-15 minutes or until chicken is done. Garnish with rosemary leaves, if desired.

Liz’s Tidbits:

Chicken cutlets are very easy to make from the breasts.  Why pay extra when you can create your own in less than a minute? Just place a chicken breast onto your cutting board (always use a designated board for raw meat–mine is a black plastic one that can be disinfected in the dishwasher!), hold your knife parallel to the cutting board, and slice horizontally from the thickest end of the breast to the thinnest end.  I then put the cutlets between two pieces of plastic wrap and lightly pound them to an even thickness of about 1/4 inch.  Click here to see how to cut the chicken.

Tonight, I served the chicken along with a side of kale salad and some fresh black-eyed peas (cooked exactly like these butter beans), but the cutlets would also be great on top of a green salad!

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