营养成分
营养成分
卡路里 | 219 | |
---|---|---|
总脂肪 | 5.0 g | |
饱和脂肪 | 2.0 g | |
反式脂肪 | 0.0 g | |
多不饱和脂肪 | 0.5 g | |
不饱和脂肪 | 1.5 g | |
胆固醇 | 78 mg | |
钠 | 282 mg | |
总碳水化合物 | 13 g | |
膳食纤维 | 2 g | |
糖 | 1 g | |
添加糖 | 0 g | |
蛋白质 | 29 g |
饮食交流
淀粉1份,瘦肉3份
成分
-
半杯普通面粉 -
2 tablespoons minced fresh parsley OR -
2 teaspoons dried parsley, crumbled -
半茶匙牛至粉 -
1/4茶匙胡椒粉 -
1/4 teaspoon cayenne (optional) OR -
1/4 teaspoon crushed red pepper flakes (optional) -
1/2 to 1 cup 低脂 buttermilk -
1/2 tablespoon red hot-pepper sauce, or to taste (optional) -
1/3 cup finely crushed whole-grain crispbread or whole-grain crackers (lowest sodium available) or whole-wheat panko (Japanese-style bread crumbs) -
1/3 cup shredded or grated Parmesan cheese -
4无骨, skinless chicken breasts (about 4 ounces each), 所有可见脂肪被丢弃, flattened to 1/4-inch thickness, 用纸巾拍干 -
烹饪喷雾
方向
-
将空气炸锅预热至390华氏度. -
In a shallow dish or pie pan, whisk together the flour, parsley, oregano, pepper 和 cayenne. -
In a separate shallow dish or pie pan, whisk together the buttermilk 和 hot sauce. In a third shallow dish or pie pan, stir together the crispbread crumbs 和 Parmesan. Set the dishes 和 a large plate in a row, assembly-line fashion. Dip the chicken in the flour mixture, then in the buttermilk mixture 和 finally in the crumb mixture, turning to coat at each step 和 gently shaking off any excess. Using your fingertips gently press the crumb mixture so it adheres to the chicken. Place the chicken on the plate. Cover 和 refrigerate for 30 minutes to 4 hours. -
Lightly spray the chicken with cooking spray. Arrange the chicken in a single layer in the air fryer basket. (Don’t overcrowd; work in batches as needed.)煮10到15分钟, or until the chicken is no longer pink in the center 和 the top coating is golden brown, turning once halfway through 和 lightly spraying with the cooking spray.
提示: 手边没有酪乳? 不用担心. Whisk together 1 cup fat-free or 低脂 milk with 1 tablespoon lemon juice or white vinegar. 静置5分钟.