Chef Art Smith's Unfried Chicken with Roasted Brussels Sprouts

By Keriann Strickland

Chef Art Smith is a celebrity chef and a type 2 diabetic. Here he shares one of his favorite diabetes-friendly recipes:

With tongue in cheek, I call this chicken ''unfried.'' That's because I am well known for fried chicken, which may be the crown jewel of southern cooking, but is a dish I avoid these days.
I like unfried chicken just as much. The chicken is soaked in tangy buttermilk and then coated with flavorful breading, just like fried chicken. The difference is that it's baked.

This dish was on the menu at LYFE Kitchen. I first prepared it when Oprah's movie "Beloved" opened. One of the many lessons I learned from Oprah is to offer people a choice at meals, and one of those choices should be a healthy one. To this day I honor that lesson in my home and my restaurants.

Chef Art Smith's Unfried Chicken with Roasted Brussels Sprouts
photographer: Art Smith's Healthy Comfort / Stephen Hamilton
Ingredients
  • For the chicken:

  • 1 cup buttermilk

  • 1 tablespoon Louisiana Hot Sauce or another hot sauce

  • 4 skinless and boneless chicken breasts, cut in half

  • 1 1/2 cups multigrain or whole wheat panko bread crumbs

  • 3 tablespoons grated Parmesan cheese

  • 2 teaspoons ground black pepper

  • 1 teaspoon cayenne

  • 1 1/2 teaspoons onion powder

  • 1 1/2 teaspoons garlic powder

  • 1 teaspoon paprika

  • For the Brussels sprouts:

  • 16 Brussels sprouts, cut in half

  • 1 1/2 tablespoons extra-virgin olive oil

  • Salt and freshly ground black pepper

  • For the garnish:

  • 1 lemon, quartered

Directions
  1. To prepare the chicken: Preheat the oven to 400°F. In a mixing bowl, mix the buttermilk and hot sauce. Submerge the chicken pieces in the buttermilk and soak in the refrigerator for at least 1 hour but no more than 24 hours.

  2. In a gallon-size plastic bag, combine the bread crumbs, Parmesan, black pepper, cayenne, onion powder, garlic powder, and paprika. Seal the bag and shake until well mixed. Remove the chicken from the buttermilk and transfer directly to the bag with the bread crumb mixture. Shake the bag until the chicken breasts are evenly coated with the bread crumbs. Remove the chicken breasts from the bag 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.

  3. To prepare the Brussels sprouts: Preheat the oven to 400°F. Place Brussels sprouts in a medium mixing bowl, toss with the olive oil, and season with salt and pepper. Spread the Brussels sprouts in a medium ovenproof baking dish and roast for 20 minutes or until caramelized and tender.

  4. Divide the chicken and Brussels sprouts among 4 serving plates, and squeeze the lemon over the chicken.


Nutritional Facts

Servings
4
Per serving
427 calories
12 g fat
3 g sat fat
79 mg chol
349 mg sodium
45 g carb
6 g sugar
9 g fiber
40 g protein
185 mg calcium

main dish chicken

13 replies

HooksHouse
HooksHouse 2014-10-29 19:45:30 -0500 Report

Too many carbs. Use Almond Meal/Flour instead of panko bread crumbs and it will have a lot less carbs.

AuntieG.
AuntieG. 2014-01-29 13:48:02 -0600 Report

I agree with Anonymous…are the carb figures incorrect? Also, should one rate a recipe they haven't yet actually made?

debimzadi
debimzadi 2014-01-02 08:50:39 -0600 Report

Sounds yummy. When I make oven chicken I out a low rack on the cookie sheet.chicken (or pork chops) keep crisp on both sides.

goldennymph
goldennymph 2013-12-21 16:05:57 -0600 Report

I have to try this recipe! As a recent heart attack has taught me No More fried foods. This sounds delicious

Anonymous
Anonymous 2013-11-19 17:46:38 -0600 Report

i am very confused, how is 45 grams of carbs a low carb meal? And where do all the carbs come from in this recipe. the little bit of bread crumbs can't be that much are they?

WildNana
WildNana 2013-11-18 15:56:43 -0600 Report

Hi SleeplessinOR,
If it is too spicy for you I would cut back on the cayenne pepper to a 1/2 tsp before you cook it since you can't tolerant spicy food. Then if it isn't spicy enough you could try 3/4 tsp the next time. Just a friendly suggestion. :)

SleeplessinOR
SleeplessinOR 2013-11-16 17:51:04 -0600 Report

I only gave it 4 stars because I'm not sure if I will like the hot spices with it or not. I can't handle a lot of hot spices. If this is to spicy for me then I will tone it down with a bit of sour cream on my chicken.