Crunchy Baked Chicken
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 1
This recipe for crunchy baked chicken is both quick and satisfying, making it an ideal choice for a healthy, high-protein meal. Perfect for busy weekdays or when you’re craving something simple yet flavorful, this dish brings a crispy, golden exterior thanks to a light coating of sesame seeds, paprika, and a few pantry staples. It’s a favorite from my Weight Watchers days, and my teenage son still requests it regularly, making it a family staple.
Ingredients:
| Ingredient | Quantity |
|---|---|
| Chicken breast | 3 oz |
| Sesame seeds | 3/4 tsp |
| Paprika | 1 tsp |
| Salt | 1/2 tsp |
| Pepper | To taste |
| Skim milk | 1 tbsp |
| Reduced-calorie margarine | 1 tsp |
Nutritional Information (Per Serving):
| Nutrient | Value |
|---|---|
| Calories | 283 |
| Fat | 13.4 g |
| Saturated Fat | 3.2 g |
| Cholesterol | 54.7 mg |
| Sodium | 310.5 mg |
| Carbohydrates | 20.8 g |
| Fiber | 1.3 g |
| Sugar | 2.4 g |
| Protein | 20.5 g |
Instructions:
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Prepare the Chicken: Start by pounding the chicken breast thin. This helps the chicken cook evenly and ensures it stays tender. Once pounded, brush both sides of the chicken with skim milk, which will help the seasoning stick.
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Season the Chicken: In a small bowl, combine the sesame seeds, paprika, salt, and pepper. Stir until evenly mixed. Coat the chicken thoroughly with this mixture, pressing gently so the coating adheres well.
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Prepare the Baking Pan: Lightly grease a non-stick baking pan or line it with parchment paper for easier cleanup. Place the coated chicken into the pan, ensuring it lays flat.
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Dot with Margarine: For added flavor and a crispier finish, dot the top of the chicken with small pieces of reduced-calorie margarine.
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Bake: Preheat your oven to 400°F (200°C). Place the pan in the oven and bake for 15 minutes or until the chicken is fully cooked and the coating is golden and crunchy.
This recipe is easily adjustable—simply multiply the ingredients based on the number of servings you need. Whether you’re preparing a quick solo meal or feeding a family, this crunchy baked chicken will never disappoint. Perfect for anyone looking for a low-effort, high-protein dish, this recipe can be served with a side of vegetables or over a salad for a balanced meal.
