Parmesan and Pine Nut-Crusted Oven-Fried Chicken
I found this recipe in the March 2014 edition of Cooking Light Magazine. It seems easily adaptable for Low Fodmap, but I haven’t tried it yet! (Additions are in italics, and omissions are in strikeout)
- 3 tablespoons pine nuts, toasted
- 1 tablespoon finely ground yellow cornmeal
1/2 teaspoon onion powder
- 1/4 t. asafetida powder (optional makeup for the omission of onion powder)
- 1/2 teaspoon baking soda
- 1/2 teaspoon finely chopped fresh rosemary leaves
- 2.25 ounces spelt flour (about 1/2 cup)
- 1 ounce Parmesan cheese, grated (about 1/4 cup)
- 1/2 cup
nonfat buttermilkYour favorite alternative milk (although some people are less bothered by buttermilk on Low Fodmap because of it’s higher bacteria level, it has been said to have less lactose)
- 1 large egg white
- 4 (6-ounce) skinless, boneless chicken breast halves
- 1/2 teaspoon kosher salt
- 1/4 teaspoon freshly ground black pepper
- 2 tablespoons canola oil
- Preheat oven to 425°.
- Combine first 3 ingredients in a mini chopper. Pulse until finely ground. Combine nut mixture, baking soda, and next 3 ingredients (through cheese) in a shallow dish. Combine buttermilk and egg white in a shallow dish. Dip chicken in buttermilk mixture; sprinkle evenly with salt and pepper. Dredge in flour mixture.
- Heat a large ovenproof skillet over medium-high heat. Add oil; swirl. Add chicken; sauté 3 minutes or until browned. Turn chicken over. Place pan in oven; bake at 425° for 10 minutes or until chicken is done.
Julianna Grimes, Cooking Light