Healthy Fried Chicken

Healthy Fried Chicken. I may be a registered dietitian, but I love fried food. There, I said it. Fortunately there are some “smart” fried choices out there… like this fantastic Walnut Coated Fried Chicken recipe courtesy of the California Walnut Board. Try this version instead of the usual fried chicken… your heart, taste buds, and waistline will be very satisfied!


1, 3 1/2 -pound chicken, cut into 10 pieces

1 1/2 cups buttermilk

1 cup panko

1/2 cup chopped California walnuts, finely chopped

1/2 cup cornmeal

2 cloves garlic, crushed or minced

2 teaspoons garlic salt

2 tablespoons paprika

2 teaspoons ground cumin

1 teaspoon cayenne pepper

1 teaspoon dried thyme

1 teaspoon dried oregano

1/2 teaspoon black pepper


  1. Place the chicken pieces and garlic in a large bowl. Pour the buttermilk over the chicken pieces and turn to coat. Cover tightly and refrigerate, turning the chicken pieces occasionally, for 2 hours .
  2. Preheat the oven to 350 degrees F. Lightly oil a large, low-sided baking pan; set aside.
  3. In a large paper bag, large plastic bag, or bowl, combine the panko, walnuts, cornmeal, garlic salt, paprika, cumin, cayenne pepper, thyme, oregano and black pepper. Shake well, or whisk, to mix.
  4. Remove the chicken from the buttermilk allowing any excess to drip off. Set one piece at a time in the panko mixture. Shake the bag, or toss in the bowl, until well coated.
  5. Arrange the chicken pieces on the prepared baking pan, leaving space between the pieces. Bake until deep golden brown, about 45 to 60 minutes. (An instant read thermometer should register 160 degrees F for the white meat and 170 degrees F for the dark.)




  1. says

    Clean eating is not a new concept! Nor is it a fad diet to shed weight. Clean eating is about sticking to what is closest to natural products and avoid processed foods that come out of a box. It’s not about restricting what you eat, but rather about making conscious choices to eat better quality foods. This means more natural products and less chemicals and additives. Although some people may be able to jump right into clean eating and never look back, most need to ease into this lifestyle. A sure way to get started is to firstly drink more water; secondly eliminate processed foods; thirdly balance your meals; and finally control portion size.

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