Nutrition Facts
Nutrition Facts
Calories | 219 | |
---|---|---|
Total Fat | 5.0 g | |
Saturated Fat | 2.0 g | |
Trans Fat | 0.0 g | |
Polyunsaturated Fat | 0.5 g | |
Monounsaturated Fat | 1.5 g | |
Cholesterol | 78 mg | |
Sodium | 282 mg | |
Total Carbohydrate | 13 g | |
Dietary Fiber | 2 g | |
Sugars | 1 g | |
Added Sugars | 0 g | |
Protein | 29 g |
Dietary Exchanges
1 starch, 3 lean meat
Ingredients
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1/2 cup all-purpose flour -
两汤匙切碎的新鲜欧芹 OR -
2茶匙干欧芹,弄碎 -
1/2 teaspoon ground oregano -
1/4 teaspoon pepper -
1/4茶匙辣椒粉(可选) OR -
1/4茶匙碎红辣椒片(可选) -
半杯到一杯低脂酪乳 -
半汤匙红辣椒酱,或根据个人口味(可选) -
1/3杯磨碎的全麦脆饼或全麦饼干(钠含量最低)或全麦面包屑(日式面包屑) -
1/3杯切碎或磨碎的帕尔马干酪 -
4 boneless, 去皮鸡胸肉(每块约4盎司), all visible fat discarded, 压平至1/4英寸厚, patted dry with paper towels -
Cooking spray
Directions
-
Preheat the air fryer to 390˚F. -
将面粉、欧芹、牛至、胡椒粉和辣椒搅拌在一起. -
在另一个浅盘或派盘中,将酪乳和辣酱搅拌在一起. 在第三个浅盘子或派盘里,把脆面包屑和帕尔马干酪搅拌在一起. 把盘子和一个大盘子排成一排,就像流水线一样. 把鸡肉浸在面粉混合物里, 然后是酪乳混合物,最后是面包屑混合物, 每一步都涂上一层涂层,轻轻抖掉多余的部分. 用指尖轻轻按压面包屑混合物,使其粘在鸡肉上. 把鸡肉放在盘子里. 盖上盖子,冷藏30分钟到4小时. -
轻轻地向鸡肉上喷洒烹饪喷雾. 把鸡肉放在空气炸锅的篮子里,平铺一层. (Don’t overcrowd; work in batches as needed.) Cook for 10 to 15 minutes, 或者直到鸡肉中间不再是粉红色的,上面的涂层变成金棕色, 翻到一半,轻轻喷上烹饪喷雾.
Tip: No buttermilk on hand? No worries. 将一杯脱脂或低脂牛奶与一汤匙柠檬汁或白醋混合. Let stand for 5 minutes.