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Air Fryer Crispy (Un) Fried Chicken

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Air Fryer Crispy (Un) Fried Chicken

Want the taste of fried chicken without the extra saturated fat 和 calories? 试试我们的超级简单, super-scrumptious unfried version — tender 和 juicy on the inside 和 crispy on the outside. It's a classic American favorite from the South.

成分

份   4   服务规模   3盎司鸡肉

  • 半杯普通面粉
  • 2 tablespoons minced fresh parsley OR
  • 2 teaspoons dried parsley, crumbled
  • 半茶匙牛至粉
  • 1/4茶匙胡椒粉
  • 1/4 teaspoon cayenne (optional) OR
  • 1/4 teaspoon crushed red pepper flakes (optional)
  • 1/2 to 1 cup 低脂 buttermilk
  • 1/2 tablespoon red hot-pepper sauce, or to taste (optional)
  • 1/3 cup finely crushed whole-grain crispbread or whole-grain crackers (lowest sodium available) or whole-wheat panko (Japanese-style bread crumbs)
  • 1/3 cup shredded or grated Parmesan cheese
  • 4无骨, skinless chicken breasts (about 4 ounces each), 所有可见脂肪被丢弃, flattened to 1/4-inch thickness, 用纸巾拍干
  • 烹饪喷雾

方向

提示： Click on step to mark as complete.

  1. Preheat the air fryer to 390˚F.
  2. In a shallow dish or pie pan, whisk together the flour, parsley, oregano, pepper 和 cayenne.
  3. In a separate shallow dish or pie pan, whisk together the buttermilk 和 hot sauce. In a third shallow dish or pie pan, stir together the crispbread crumbs 和 Parmesan. Set the dishes 和 a large plate in a row, assembly-line fashion. Dip the chicken in the flour mixture, then in the buttermilk mixture 和 finally in the crumb mixture, turning to coat at each step 和 gently shaking off any excess. Using your fingertips gently press the crumb mixture so it adheres to the chicken. 把鸡肉放在盘子里. Cover 和 refrigerate for 30 minutes to 4 hours.
  4. 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.)煮10到15分钟, or until the chicken is no longer pink in the center 和 the top coating is golden brown, turning once halfway through 和 lightly spraying with the cooking spray.

提示： 手边没有酪乳? 不用担心. Whisk together 1 cup fat-free or 低脂 milk with 1 tablespoon lemon juice or white vinegar. 静置5分钟.

营养成分

Air Fryer Crispy (Un) Fried Chicken
卡路里卡路里
每份219元
蛋白质蛋白质
每份29克
纤维纤维
每份2克

营养成分

卡路里 219
总脂肪 5.0 g
饱和脂肪 2.0 g
反式脂肪 0.0 g
多不饱和脂肪 0.5 g
不饱和脂肪 1.5 g
胆固醇 78 mg
钠 282 mg
总碳水化合物 13 g
膳食纤维 2 g
糖 1 g
添加糖 0 g
蛋白质 29 g

饮食交流
淀粉1份，瘦肉3份

 
Want the taste of fried chicken without the extra saturated fat 和 calories? 试试我们的超级简单, super-scrumptious unfried version — tender 和 juicy on the inside 和 crispy on the outside. It's a classic American favorite from the South.

营养成分

Air Fryer Crispy (Un) Fried Chicken
卡路里卡路里
每份219元
蛋白质蛋白质
每份29克
纤维纤维
每份2克
×
卡路里 219
总脂肪 5.0 g
饱和脂肪 2.0 g
反式脂肪 0.0 g
多不饱和脂肪 0.5 g
不饱和脂肪 1.5 g
胆固醇 78 mg
钠 282 mg
总碳水化合物 13 g
膳食纤维 2 g
糖 1 g
添加糖 0 g
蛋白质 29 g

饮食交流
淀粉1份，瘦肉3份

成分

份   4   服务规模   3盎司鸡肉

  • 半杯普通面粉
  • 2 tablespoons minced fresh parsley OR
  • 2 teaspoons dried parsley, crumbled
  • 半茶匙牛至粉
  • 1/4茶匙胡椒粉
  • 1/4 teaspoon cayenne (optional) OR
  • 1/4 teaspoon crushed red pepper flakes (optional)
  • 1/2 to 1 cup 低脂 buttermilk
  • 1/2 tablespoon red hot-pepper sauce, or to taste (optional)
  • 1/3 cup finely crushed whole-grain crispbread or whole-grain crackers (lowest sodium available) or whole-wheat panko (Japanese-style bread crumbs)
  • 1/3 cup shredded or grated Parmesan cheese
  • 4无骨, skinless chicken breasts (about 4 ounces each), 所有可见脂肪被丢弃, flattened to 1/4-inch thickness, 用纸巾拍干
  • 烹饪喷雾

方向

提示： Click on step to mark as complete.

  1. Preheat the air fryer to 390˚F.
  2. In a shallow dish or pie pan, whisk together the flour, parsley, oregano, pepper 和 cayenne.
  3. In a separate shallow dish or pie pan, whisk together the buttermilk 和 hot sauce. In a third shallow dish or pie pan, stir together the crispbread crumbs 和 Parmesan. Set the dishes 和 a large plate in a row, assembly-line fashion. Dip the chicken in the flour mixture, then in the buttermilk mixture 和 finally in the crumb mixture, turning to coat at each step 和 gently shaking off any excess. Using your fingertips gently press the crumb mixture so it adheres to the chicken. 把鸡肉放在盘子里. Cover 和 refrigerate for 30 minutes to 4 hours.
  4. 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.)煮10到15分钟, or until the chicken is no longer pink in the center 和 the top coating is golden brown, turning once halfway through 和 lightly spraying with the cooking spray.

提示： 手边没有酪乳? 不用担心. Whisk together 1 cup fat-free or 低脂 milk with 1 tablespoon lemon juice or white vinegar. 静置5分钟.
 

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