Prep Time ⇒	10 mins
Cook Time ⇒	10 mins
Protein ⇒	35.6g
Fat ⇒	10.9g
Carbs ⇒	35.6g

_{^{Buddy’s Crispy Chicken with Garlicky Breadcrumbs, Lemon & Honey :}}

_{About the Recipe}

This crispy chicken dish is a beloved family favorite! Tenderizing the chicken before coating it in flavorful breadcrumbs not only enhances its texture but also reduces cooking time. Plus, it’s an enjoyable activity for kids to join in on. Serve this classic with your choice of sides—a fresh, chopped salad pairs beautifully.

_{Ingredients :}

• 150g wholemeal bread
• ½ clove of garlic
• 2 x 120g free-range skinless chicken breasts
• Olive oil
• 1 lemon
• Optional: ½ a bunch of fresh thyme (15g)
• 2 teaspoons runny honey

_{Directions :}

Step 1 : Tear the bread into a food processor. Peel and add the garlic, then blitz into fairly fine crumbs.

Step 2 : Place the chicken breasts between two large sheets of greaseproof paper, then wash your hands.

Step 3 : Use a rolling pin or the base of a large non-stick frying pan to flatten the chicken to about 1 cm thick. This is the fun part!

Step 4 : Lift the chicken and pour half the breadcrumbs onto the paper. Place the chicken back and scatter the remaining breadcrumbs on top. Pat them down gently, then re-cover with the paper and wash your hands.

Step 5 : Give the chicken another whack to press the crumbs into the meat, ensuring they stick well.

Step 6 : Heat the pan you used to flatten the chicken over medium heat. Once hot, pour in 1 tablespoon of olive oil. Fry the crumbed chicken for 3 minutes on each side, or until crispy, golden, and cooked through.

Step 7 : Transfer the cooked chicken to a board, squeezing a little lemon juice over it. Use the thyme as a brush to spread the honey evenly over the chicken (or drizzle it on), then slice the chicken into 1 cm thick pieces. I recommend serving it alongside a vibrant chopped salad.

_{^{Expert Advice :}}

For optimal results in your air fryer, arrange the breaded chicken in a single layer within the basket. Set the temperature to 200°C and cook for 8 minutes, or until fully cooked. If your air fryer features a basket design, be sure to flip the chicken halfway through the cooking process to ensure even crispiness.

_{Recipe Facts :}

Did you know that wholemeal bread is not only a tasty choice but also packed with nutrients? It contains more fiber and vitamins than white bread, contributing to digestive health and providing longer-lasting energy. For more information, you can visit Wikipedia.

To explore more delicious recipes and tips, check out our blog at hearty-recipes.com.

_{Recipe Note :}

This recipe has been tested in a 4.2-liter air fryer. Keep in mind that air fryers can vary, so results may differ!

_{The nutritional benefits of the ingredients in Buddy’s Crispy Chicken :}

The Nutritional Power of Chicken

Chicken is a lean source of protein that plays a vital role in muscle development and repair. A typical serving of chicken breast contains about 31 grams of protein and only a few grams of fat, making it an excellent choice for those looking to maintain or build muscle. Additionally, chicken is rich in essential vitamins and minerals such as niacin (vitamin B3), which supports energy metabolism and skin health. To dive deeper into the health benefits of chicken, you can check out this Wikipedia page.

Benefits of a Crispy Coating: A Mix of Flavors and Nutrition

The crispy coating on Buddy’s chicken typically includes ingredients like flour, breadcrumbs, and spices. Whole wheat flour, if used, can provide additional fiber, which is essential for digestive health. Fiber helps regulate digestion and can contribute to feelings of fullness, aiding in weight management. Furthermore, the spices in the coating, such as paprika and garlic powder, are not just for flavor; they contain antioxidants that combat oxidative stress in the body.

The Role of Eggs in the Recipe

If your recipe calls for eggs in the coating process, you’re adding a wealth of nutrients. Eggs are packed with high-quality protein and contain vital vitamins such as B12, which is essential for nerve function and the production of red blood cells. They also contain choline, which supports brain health. Including eggs in your diet can promote satiety, making them a fantastic addition to any meal. To learn more about the nutritional value of eggs, explore this Wikipedia page.

Health Benefits of Cooking Oils

The type of oil used for frying can significantly impact the healthiness of the dish. Oils like olive oil or avocado oil are rich in monounsaturated fats, which are beneficial for heart health. These fats can help lower bad cholesterol levels and reduce the risk of heart disease. Additionally, cooking oils contain essential fatty acids that the body needs for various functions. For more information about different cooking oils, you can visit this Wikipedia page.

The Power of Spices and Seasonings

Spices and seasonings not only enhance flavor but also offer numerous health benefits. Ingredients like black pepper, cayenne pepper, and garlic powder are known for their anti-inflammatory properties. Black pepper, in particular, can enhance nutrient absorption, while cayenne pepper may boost metabolism. Adding a variety of spices can also help reduce the need for excess salt, making your dish heart-healthy. To discover more about the benefits of spices, check out this Wikipedia page.

Side Dishes to Complement Your Crispy Chicken

Pairing Buddy’s Crispy Chicken with nutritious side dishes can enhance the meal’s overall health benefits. Consider options like steamed vegetables or a fresh salad, both of which are packed with vitamins, minerals, and fiber. Leafy greens like spinach or kale provide a rich source of iron and calcium, while colorful vegetables can contribute a wide array of antioxidants. For more ideas on healthy side dishes, visit hearty-recipes.com.

The Importance of Portion Control

While Buddy’s Crispy Chicken is undeniably delicious, practicing portion control is key to maintaining a balanced diet. Enjoying the dish in moderation allows you to savor its flavors without compromising your nutritional goals. Being mindful of portion sizes can help manage calorie intake and promote overall health. For tips on portion control, you can find helpful resources at hearty-recipes.com.

Conclusion: A Deliciously Nutritious Meal

In conclusion, Buddy’s Crispy Chicken can be a part of a healthy, balanced diet when prepared mindfully. By understanding the nutritional benefits of the ingredients and complementing the dish with wholesome sides, you can enjoy a meal that is both satisfying and nourishing. Explore more about making nutritious choices by visiting hearty-recipes.com for additional recipes and tips.