Un-Fried Chicken

Name: Un-Fried Chicken
Ingredients: 6 chicken breasts, trimmed to 4 ounces each; 1 cup Buttermilk (or Coconut Milk with a little vinegar to avoid dairy); 1 tbsp Tabasco; 1 1/2 cup whole-wheat breadcrumbs; 2 tbsp parmesan cheese, grated; 1 1/2 tsp onion powder; 1 1/2 tsp garlic powder; 2 tsp black pepper; 2 tsp crushed chili flakes; 2 tsp smoked paprika; 1/2 tsp salt pan spray oil; 3 lb butternut squash, peeled, cut, 1 cubes; 1 1/2 tbsp olive oil; 1/4 tsp sea salt; 3 lb brussel sprouts, stem ends removed, halved; 1 1/2 tbsp olive oil; 1/4 tsp sea salt; 1 tbsp chives or parsley, chopped (or parsley)

18 ingredients

17 steps

Ingredients

6 chicken breasts, trimmed to 4 ounces each
1 cup Buttermilk (or Coconut Milk with a little vinegar to avoid dairy)
1 tbsp Tabasco
1 1/2 cup whole-wheat breadcrumbs
2 tbsp parmesan cheese, grated
1 1/2 tsp onion powder
1 1/2 tsp garlic powder
2 tsp black pepper
2 tsp crushed chili flakes
2 tsp smoked paprika
1/2 tsp salt pan spray oil
3 lb butternut squash, peeled, cut, 1 cubes
1 1/2 tbsp olive oil
1/4 tsp sea salt
3 lb brussel sprouts, stem ends removed, halved
1 1/2 tbsp olive oil
1/4 tsp sea salt
1 tbsp chives or parsley, chopped (or parsley)

Directions

1

Mix together buttermilk, Tabasco, and chicken breasts.
2

Cover and refrigerate overnight.
3

In a bowl, combine breadcrumbs, parmesan, onion powder, garlic powder, black pepper, crushed chili flakes, smoked paprika, and salt; whisk to blend well.
4

One at a time, remove chicken breasts from marinade and lay flat in spiced breadcrumb mix.
5

Scoop spices over chicken to completely submerge it in breadcrumb mix.
6

Press down on chicken breast firmly with palm of hand, to ensure optimal adhesion.
7

Lift chicken out of spices and gently shake off excess breading.
8

Lay flat on baking sheet.
9

Coat each side of breaded chicken with even layer of pan spray oil.
10

Set aside in refrigerator.
11

Toss diced squash with oil and salt.
12

Spread onto baking sheet in single layer.
13

Toss Brussels sprouts in oil and salt.
14

Spread onto baking sheet in single layer.
15

Place the pan of Brussels sprouts and pan of squash in pre-heated oven at 400 for 10 to 15 minutes, or until lightly brown at edges and cooked through.
16

Cover with aluminum foil to keep warm; set aside.
17

Place pan of chicken breasts in oven for 10 to 12 minutes, or until cooked through.