Art Smith’s Unfried Chicken with Roasted Brussels Sprouts

Staff Writer
Art Smith’s Unfried Chicken with Roasted Brussels Sprouts
Unfried Chicken
LYFEKitchen

Unfried Chicken

Chef Art Smith’s, of Table Fifty-Two in Chicago and Lyfe Kitchen, Unfried Chicken is a baked-to-perfection  party favorite and has 570 calories and 792 mg sodium, so no one will leave the party feeling guilty!

Click here for more guilt-free party recipes. 

4
Servings
542
Calories Per Serving
Deliver Ingredients

Ingredients

For the Chicken

  • 1 Cup buttermilk
  • 1 Tablespoon Louisiana Hot Sauce or another hot sauce
  • 4 skinless and boneless chicken breasts cut in half
  • 1 1/2 cups multigrain or whole-wheat panko bread crumbs
  • 3 Tablespoons grated Parmesan cheese
  • 2 Teaspoons ground black pepper
  • 1 Teaspoon cayenne
  • 1 1/2 Teaspoon onion powder
  • 1 1/2 Teaspoon garlic powder
  • 1 Teaspoon paprika

For the Brussels Sprouts

  • 16 Brussels sprouts, cut in half
  • 1 1/2 Tablespoon extra-virgin olive oil
  • Salt and freshly ground black pepper
  • 1 lemon, quartered

Directions

For the Chicken

Preheat the oven to 400 degrees F In a mixing bowl, mix the buttermilk and hot sauce. Submerge the chicken pieces in the buttermilk and soak in the refrigerator for at least 1 hour but no more than 24 hours. In a gallon-size plastic bag, combine the breadcrumbs, Parmesan, black pepper, cayenne, onion powder, garlic powder, and paprika. Seal the bag and shake until well mixed. Remove the chicken from the buttermilk and transfer directly to the bag with the bread crumb mixture. Shake the bag until the chicken breasts are evenly coated with the breadcrumbs. Remove the chicken breasts from the bag and lay flat on a nonstick baking sheet. Refrigerate, uncovered, for 30 minutes. Bake the chicken for 20 to 25 minutes or until just cooked through.

For the Brussels Sprouts

Preheat the oven to 400 degrees F. Place Brussels Sprouts in a medium mixing bowl, toss with the olive oil, and season with salt and pepper. Spread the Brussels sprouts in a medium ovenproof baking dish and roast for 20 minutes or until caramelized and tender.

Assembly Divide the chicken and Brussels sprouts among 4 serving plates, and squeeze the lemon over the chicken.

 

Fried Chicken Shopping Tip

Buy whole chickens and ask the butcher to quarter them for you. You will save an average of $5 per pound, or more.

Fried Chicken Cooking Tip

Wash everything that chicken touches with soap and hot water.

Nutritional Facts

Total Fat
26g
40%
Sugar
6g
N/A
Saturated Fat
8g
38%
Cholesterol
121mg
40%
Protein
48g
95%
Carbs
31g
10%
Vitamin A
126µg
14%
Vitamin B12
0.9µg
14.2%
Vitamin B6
1mg
60%
Vitamin C
76mg
100%
Vitamin D
0.7µg
0.2%
Vitamin E
2mg
11%
Vitamin K
142µg
100%
Calcium
312mg
31%
Fiber
5g
21%
Folate (food)
61µg
N/A
Folate equivalent (total)
61µg
15%
Iron
3mg
18%
Magnesium
81mg
20%
Monounsaturated
11g
N/A
Niacin (B3)
18mg
90%
Phosphorus
501mg
72%
Polyunsaturated
4g
N/A
Potassium
881mg
25%
Riboflavin (B2)
0.4mg
21.7%
Sodium
867mg
36%
Thiamin (B1)
0.3mg
17.5%
Trans
0.2g
N/A
Zinc
2mg
16%