Breaded and Crunchy Chicken and Zucchini

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Breaded chicken and zucchini dish, crispy and savory for a perfect meal.

Everyone on a Diet and I’m Cooking Like This: Breaded and Crunchy Chicken and Zucchini, They Thought They Were Fried But They’re Not. Only 280 Kcal!

Are you looking for a delicious yet healthy recipe that gives you the crunch of fried food without the extra calories? Look no further! This breaded and crunchy chicken and zucchini recipe is perfect for those who want to enjoy a guilt-free meal without sacrificing flavor. Each serving is approximately 280 kcal, making it an excellent choice for diet-conscious individuals. Let’s dive into the details.

Ingredients

US Measurements:

  • 1.1 lbs (500 g) chicken breast
  • 0.9 lbs (400 g) zucchini
  • 1 tablespoon grated Grana Padano cheese
  • 1 teaspoon sweet or smoked paprika
  • Salt and pepper to taste
  • Extra virgin olive oil spray

European Metric:

  • 500 g chicken breast
  • 400 g zucchini
  • 1 tablespoon grated Grana Padano cheese
  • 1 teaspoon sweet or smoked paprika
  • Salt and pepper to taste
  • Spray of extra virgin olive oil

Storage: Keep in the refrigerator for up to 2 days, reheating in an air fryer or pan before consumption.

Directions

  1. Prepare the Chicken: Cut the chicken breast into regular strips, trimming away any excess fat for a leaner dish.

  2. Slice the Zucchini: Thinly slice the zucchini into uniform rounds to ensure even cooking.

  3. Make the Coating: In a large mixing bowl, combine breadcrumbs, grated Grana Padano cheese, paprika, salt, and pepper. Stir well to create an evenly distributed coating.

  4. Coat the Chicken and Zucchini: Add the chicken strips and zucchini rounds to the bowl. Use your hands to mix and coat the ingredients thoroughly. Don’t forget to spray a light mist of extra virgin olive oil to help the coating stick.

  5. Air Frying: Transfer the coated chicken and zucchini into the basket of a preheated air fryer at 190 °C (375 °F). Cook for 15 minutes, shaking the basket halfway through for even browning.

  6. Oven Option: Alternatively, you can use a convection oven preheated to 200 °C (392 °F) and bake for about 20 minutes.

  7. Serve and Enjoy: Serve the dish warm, paired with fresh salad, Greek yogurt, yogurt sauce, or a seasonal side dish.

Nutritional Information

  • Calories: Approximately 280 kcal per serving
  • Preparation Time: 10 minutes
  • Cooking Time: 15 minutes (15-20 minutes if using the oven)

Cooking Tips and Tricks

  1. Choose Fresh Ingredients: Using fresh, high-quality chicken and vegetables will significantly enhance the flavor of your dish.

  2. Experiment with Spices: Feel free to adjust the spices according to your preference. Adding spices like turmeric, curry, or chopped rosemary can vary the aromatic profile and create exciting flavors.

  3. Ensure Even Cooking: Making sure that the chicken and zucchini pieces are cut to similar sizes will promote even cooking and browning.

Variations

  1. Dairy-Free Version: To make this dish dairy-free, simply omit the Grana Padano cheese from the recipe.

  2. Add Extra Veggies: Sneak in additional vegetables like bell peppers, carrots, or asparagus by slicing them thin and including them with the chicken and zucchini for a colorful and nutritious twist.

This crunchy chicken and zucchini recipe proves that healthy meals can still be exciting and satisfying. With only 280 kcal per serving, it’s an easy dish to enjoy while staying on track with your dietary goals! Try it out and savor the deliciousness without the guilt.