2 tsp paprika, preferably sweet Hungarian, divided
1 tsp garlic powder, divided
1 cup buttermilk
1 ½ lb boneless, skinless chicken breast, trimmed
2 cup coarse dry whole-wheat breadcrumbs or white Japanese-style panko breadcrumbs (see note)
2 Tbsp canola oil
2 large egg whites
1 Tbsp Dijon mustard
freshly ground pepper to taste
1. To make chicken: Combine kosher salt, 1 teaspoon paprika and 1/2 teaspoon each onion powder and garlic powder in a large bowl. Add buttermilk and whisk until the salt is completely dissolved and the spices are dispersed in the liquid.
2. Cut chicken lengthwise into about 1-inch-wide strips. Add to the marinade and let stand at room temperature for 30 minutes. (Do not marinate any longer and don’t refrigerate, or the chicken will be too salty.)
3. Combine breadcrumbs, the remaining 1 teaspoon paprika and 1/2 teaspoon each onion powder and garlic powder in a large shallow dish (a 9-by-13-inch baking dish works well). Add 2 tablespoons oil and toss well to coat. Whisk egg whites and mustard in a second large shallow dish. Season both mixtures with pepper.
4. Preheat oven to 350°F. Line a rimmed baking sheet with foil, then set a large wire rack on it. Coat the rack with cooking spray.
5. Remove the chicken from the marinade, shaking off any excess, and thread onto six 12-inch bamboo skewers, dividing evenly. Dip the chicken into the egg mixture, coating both sides. Place in the breadcrumb mixture one at a time, sprinkle with crumbs to cover and press so the coating adheres to both sides. Gently shake off any excess crumbs and place the skewers on the prepared rack.
6. Bake the chicken, turning halfway through, until golden brown and the juices run clear, about 25 minutes.
Honey Mustard-Vidalia Dipping Sauce
2 tsp cider vinegar
2 Tbsp honey
1 Tbsp Dijon mustard
¼ tsp salt
¼ tsp freshly ground pepper
½ cup canola oil
7. Meanwhile, prepare the dipping sauce: Place onion in a food processor fitted with a metal blade and process until smooth, stopping to scrape down the sides as needed. Add vinegar, honey, mustard, salt and pepper; process until smooth. With the motor running, add oil through the feed tube in a slow, steady stream until the mixture is thick and well combined. Taste and adjust seasoning with more honey, salt and/or pepper, if desired.
8. Serve the chicken with the dipping sauce.
Tip: To make your own dry breadcrumbs, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. Spread breadcrumbs on a baking sheet and bake at 250°F until dry, about 10 to 15 minutes. One slice of bread makes about 1/3 cup dry breadcrumbs. For store-bought coarse dry breadcrumbs we like Ian’s brand, labeled “Panko breadcrumbs.” Find them at well-stocked supermarkets.
To Make Ahead: Prepare the chicken up to 4 hours ahead and refrigerate; serve cold. Cover and refrigerate the sauce for up to 3 days. Serve at room temperature. | Equipment: 6 (12-inch) bamboo skewers
Provided by: EatingWell
Per Single Serving / Serves 6 Total
- Calories 351
- Calories from fat 162
- Total Fat 18gm 28%
- Sodium 309mg 13%
- Total Carbohydrates 20gm 7%
- Fiber 2gm 8%
- Protein 28gm
- Cholesterol 63mg 21%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.