Unfried Chicken with Roasted Brussels Sprouts

 

Main dish

Unfried Chicken with Roasted Brussels Sprouts

Chef Art Smith takes out fat but none of the flavor from one of our best-loved chicken dishes in this recipe adapted from his new book, “Art Smith’s Healthy Comfort” (Harper One, $27.99). Start the meal with chilled soup, pour a crisp pinot gris from Oregon, and finish with strawberries drizzled with balsamic vinegar.

1 cup buttermilk

1 tablespoon Louisiana Hot Sauce or another hot sauce

4 skinless, boneless chicken breasts, cut in half

11/2 cups whole-grain panko breadcrumbs

3 tablespoons grated Parmesan cheese

2 teaspoons ground pepper

1 teaspoon cayenne

11/2 teaspoons onion powder

11/2 teaspoons garlic powder

1 teaspoon paprika

16 brussels sprouts, cut in half

11/2 tablespoons extra-virgin olive oil

Salt and freshly ground pepper

1 lemon, quartered

Heat the oven to 400 degrees. Combine buttermilk and hot sauce in a bowl. Submerge the chicken pieces in the buttermilk and soak in the refrigerator for at least 1 hour but no more than 24 hours.

In a gallon-size plastic bag, combine the breadcrumbs, Parmesan, pepper, cayenne, onion powder, garlic powder, and paprika. Seal the bag and shake to mix.

Remove the chicken from the buttermilk and transfer to the bag with the breadcrumb mixture. Shake the bag until the chicken breasts are evenly coated. Remove and lay flat on a nonstick baking sheet. Refrigerate, uncovered, for 30 minutes.

Bake the chicken for 20 to 25 minutes, or until just cooked through.

Meanwhile, place brussels sprouts in a medium mixing bowl, toss with the olive oil, and season salt and pepper. Spread in a medium baking dish and roast in the 400-degree oven for 20 minutes or until caramelized and tender.

Divide chicken and vegetables among 4 dinner plates, and squeeze the lemon over the chicken. Makes 4 servings.

Per serving: 427 calories, 12 g fat (3 g saturated), 79 g cholesterol, 349 mg sodium, 45g carbohydrate, 9 g fiber, 40 g protein.

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