Art Smith’s Unfried Chicken with Roasted Brussels Sprouts

Art Smith’s Unfried Chicken with Roasted Brussels Sprouts
Staff Writer
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
519
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 teaspoons onion powder
  • 1 1/2 teaspoons garlic powder
  • 1 teaspoon paprika

For the Brussels Sprouts

  • 16 Brussels sprouts, cut in half
  • 1 1/2 tablespoons 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.

 

Nutritional Facts

Total Fat
19g
27%
Sugar
11g
12%
Saturated Fat
9g
38%
Cholesterol
13mg
4%
Carbohydrate, by difference
73g
56%
Protein
14g
30%
Vitamin A, RAE
76µg
11%
Vitamin B-12
1µg
42%
Vitamin C, total ascorbic acid
1mg
1%
Vitamin K (phylloquinone)
6µg
7%
Calcium, Ca
332mg
33%
Choline, total
22mg
5%
Fiber, total dietary
4g
16%
Fluoride, F
37µg
1%
Folate, total
152µg
38%
Iron, Fe
5mg
28%
Magnesium, Mg
41mg
13%
Manganese, Mn
1mg
56%
Niacin
6mg
43%
Pantothenic acid
1mg
20%
Phosphorus, P
471mg
67%
Selenium, Se
24µg
44%
Sodium, Na
1198mg
80%
Thiamin
1mg
91%
Water
44g
2%
Zinc, Zn
2mg
25%

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.