Tasty, Healthy, and Quick Chicken

Wheat bran and bread crumbs give a nutritious crunch to chicken breasts marinated in buttermilk and paprika for an easy weeknight dinner.

• Preparation Time: 10 mins
• Cooking Time: 15 mins
• Total Time: 25 mins
• Calories: 219 Calories

Ingredients

• ⅛ teaspoon garlic powder
• ½ cup seasoned dry bread crumbs
• 1 cup lowfat buttermilk
• 2 tablespoons grated Parmesan cheese (Optional)
• ½ teaspoon sea salt
• 1 tablespoon Hungarian paprika
• 1 ½ pounds skinless, boneless chicken tenders
• 1 ½ cups wheat bran, divided

Recipe Instructions

Step 1

Preheat oven to 375 degrees F (190 degrees C).

Step 2

Stir buttermilk and paprika together in a measuring cup until well blended.

Step 3

Place chicken tenders in a large plastic bag. Pour the buttermilk mixture over the chicken and massage the bag until the chicken is fully covered. Refrigerate for 2 to 24 hours.

Step 4

Combine 1/2 cup bran, bread crumbs, cheese, salt, and garlic powder in a shallow bowl.

Step 5

Drain the buttermilk mixture from the chicken and discard. Place the chicken tenders in the crumb mixture and coat well, turning to cover each side. Spread the remaining bran down the center of a baking sheet. Place the chicken tenders on the bran.

Step 6

Bake in the preheated oven until the chicken is no longer pink in the center, 15 to 20 minutes.