OVEN-FRIED CHICKEN BREASTS

[Oven-Fried Chicken Breasts]
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SERVES 2

I am one of those people who prefers the dark meat of poultry because I think it has more flavor. That being said, I love this recipe for oven ‘fried’ chicken breasts. The flavorful crust enhances the meat. Using an instant read thermometer is very helpful because there is a brief pocket of time between when the meat is cooked through and being overcooked and dry. Other than that, this is a quick, easy, healthy and delicious main dish.

INGREDIENTS

2 boneless, skinless chicken breasts, about 6 ounces each

1 tablespoon Dijon mustard

Salt and pepper to taste

1 cup dry bread crumbs, preferably whole wheat (see notes below)

2 tablespoons freshly grated Parmesan cheese

1/2 teaspoon dried thyme leaves

1/2 teaspoon dried rosemary leaves, crushed

1/2 teaspoon dried rubbed sage

1/2 teaspoon garlic powder

Canola or olive oil cooking spray

Preheat oven to 450° F. Place a baking rack that was sprayed with cooking oil on a shallow-sided sheet pan or baking dish. Pat the chicken breasts dry with paper towels. Spread them all over with the mustard and season with salt and pepper. On a plate, mix together the breadcrumbs, Parmesan cheese, herbs, garlic powder, salt and pepper. Taste for seasoning and adjust as needed. Dredge the chicken in the breadcrumbs, coating all sides and patting it in to help it adhere. Place on the baking rack. Spray the top lightly with cooking spray. Bake until an instant read thermometer inserted in the thickest part reaches a temperature of 160° (or until the juices run clear when pierced with the point of a knife), about 30 minutes. Remove from the oven, tent with foil and let rest for 5 to 10 minutes before serving.

Notes: Since chicken breasts vary in thickness, you will want to check them after 25 minutes if yours seem rather thin. A temperature of 160° is perfectly fine, as the breasts will continue to cook as they rest. And you must let them rest so the juices redistribute themselves back into the meat. If you can get whole wheat panko crumbs, they are very good and especially crispy. If not, and you want whole wheat crumbs, making your own is very easy.

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