French · Dinner
French Fried Chicken (High-Protein)
A boneless chicken breast is butterflied thin, dredged in seasoned flour and buttermilk, coated in panko for extra crunch, and shallow-fried until golden. Served alongside white beans tossed with parsley for a protein lift, this French-inflected fried chicken pairs herb-forward seasoning with a crisp, high-protein plate.
$5
20 minsPrep
15 minsCook
35 minsTotal
MediumLevel
Nutrition per serving
612Calories
61.3gProtein
21.8gFat
38.9gCarbs
3.9gSugar
7.1gFiber
1099mgSodium
175mgChol
4.9gSat Fat
890mgPotassium
210mgCalcium
4.3mgIron
0.6mcgVitamin B12
6.5mgVitamin C
protein-rich
high-fiber
high-protein
Instructions
1
Prep
Butterfly the chicken breast and pound to even 1/2-inch thickness. Whisk buttermilk and Dijon mustard together in a shallow bowl.
2
Marinate
Submerge the chicken in buttermilk mixture, cover, and chill for 10 minutes.
3
Dredge
Mix flour, salt, and pepper on one plate. Combine panko, Parmesan, and thyme on another. Coat chicken in flour, dip in buttermilk, press into panko mixture.
4
Fry
Heat vegetable oil in a heavy skillet over medium heat until a pinch of panko sizzles immediately. Shallow-fry chicken 4 to 5 minutes per side until deep golden brown and internal temperature reads 165F.
5
Plate
Warm cannellini beans over low heat for 2 minutes. Toss with parsley, lemon juice, and olive oil. Slice chicken on a diagonal and arrange alongside beans.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 15 oz426g boneless chicken breast, butterflied to even 1/2-inch thickness
- 1 cup240ml buttermilk
- 2 tsp2 tsp Dijon mustard
- 2/3 cup80g all-purpose flour
- 1 1/3 cup120g panko breadcrumbs
- 4 tbsp28g Parmesan
- 2 tsp2 tsp fresh thyme
- 1 tsp1 tsp salt
- 1/2 tsp1/2 tsp black pepper
- 2/3 cup160ml vegetable oil, for shallow-frying (about 12g absorbed)
- 7 oz100g, about 2/3 cup cooked cannellini beans
- 2 tbsp2 tbsp parsley
- 2 tsp10ml lemon juice
- 2 tsp10ml olive oil
