Cornmeal Crusted Chicken

This might be the quickest crispy chicken you will ever make. This recipe uses the leanest part of the chicken, chicken breast without the skin, to offset the healthy fats from the peanut oil. Using buttermilk, instead of eggs, eliminates the hassle of cracking and fishing out rogue eggshells. The cornmeal adheres to the chicken filets nicely making the prep quick and easy. Cooking in a shallow layer of peanut oil adds a nutty balance and a crispy crunch.

Try this paired with French Lentil Salad (which could be made a day or two in advance). If you have any leftover chicken, they make excellent sandwiches with whole grain bread, spinach, thinly sliced red onions and Tangy Horseradish Sauce as an added flavor bonus.

Pro tip: The thinner the filets, the quicker they cook. Making this a great option on a busy weeknight.

Ingredients

For the Coating

1cup Buttermilk, or more if needed
1cup Cornmeal (Medium Grind works well with this recipe)
1/2tsp Fresh Thyme
1/2tsp Crushed Red Chile Pepper

For the Chicken

2 Chicken Breasts, butterflied and separated into 4 filets
3tbsp Peanut Oil (or just enough to coat the bottom of the pan, then add more as needed to keep the pan from drying out)
1tsp Salt
Additional Salt and Pepper to taste

Preparation

Prepare the Chicken

Salt the chicken filets and allow to sit at room temperature for 30minutes
Meanwhile, pour the Buttermilk into a plate (any shallow dish with ~1/2inch sides will work here)
In a separate plate, add the cornmeal (using a similar shallow plate with 1/2inch sides)
Add the spices (thyme, crushed red pepper flakes) to the cornmeal and mix together
Working with one chicken breast filet at a time, coat the chicken with Buttermilk then dredge in cornmeal
Set aside until all chicken filets are prepped

Prepare the Pan

Preheat the iron skillet (or any 10inch pan you prefer)
Once pan is hot, add the peanut oil
Once peanut oil is shimmering, place the breaded chicken breast filets slowly into the hot oil taking care not to allow any hot oil to splash
Pro tip: If oil doesn't sizzle when chicken is added, it's not hot enough. Simply remove the chicken and allow the oil to heat up ~1 to 2 minutes more, then try again

Cook the Chicken

Leave the chicken to cook untouched on the first side for 5minutes
Flip and cook for another 5minutes
If oil starts to dry out, add more as needed, so the bottom of the pan is coated throughout the cooking process
After 10 min, check the temperature of the chicken filets. They are ready when digital thermometer reads 165°F and outer coating is lightly browned and crispy
Remove chicken from the pan and place the filets briefly on paper towels to absorb any excess oil.
Add Salt and Pepper, to taste

Serve and Enjoy!

This crunchy chicken pairs well with almost any veggie or whole grain side dish. Pair with a fresh salad for a healthy balanced meal.

Have leftovers? These crunchy chicken filets are excellent served in sandwiches with a generous amount of butterhead lettuce, a few thin slices of red onion and a side of pickled cucumbers. Delish!

Nutrition Corner

With only 122 calories, 3 grams total fat (primarily unsaturated), low cholesterol , 0 carbohydrates and 24 grams of protein, a 3 ounce serving of chicken breast is a lean, healthy way to incorporate high quality protein into a meal. Chicken is also a good source of B vitamins (Niacin, B6 and B12), selenium and phosphorus. When eaten as part of a healthy balanced diet, chicken supports a wide range of functions including metabolism, energy production, DNA synthesis, brain health, immune function, nerve function and helps maintain lean muscle mass.

By shallow frying chicken breast in peanut oil expect to add about 30 calories and 7 grams of healthy fat (primarily unsaturated fat and omega-6 fatty acids) to each serving. Peanut oil is a good source of Vitamin E, a powerful antioxidant, and contains phytosterols. These plant sterols have been shown to help lower LDL cholesterol levels, reduce inflammation and protect cells from damage.

Did you give this recipe a try?

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