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Rosemary Pecan Oven Fried Chicken

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This weekend went down like any other typical weekend.  My Fireman and I were providing each other with sweet married banter across the kitchen..from another room.. while watching tv, and grocery shopping in bulk.  You know how it goes I’m sure. 

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He proceeded to tell me that he was much better at.. _____, and so glad he was around because I could never do ______ without him.  You name it I was horrible at it, according to him- all in sweet fun and games, of course.  Finally I asked him what I was better at than him.  He thought for a moment (A little too long if you ask me.) and then decided I was better at cooking then he was. 

Oh.  Thanks.  He followed up with “But..what I don’t get is that you grew up with a mother that had a deep fryer in her kitchen and you don’t know how to fry.” 

This is true folks.  Can I add that her name is Paula.  But, she does not have diabetes.  If she does, she has been hiding it for many years. **a little dietitian humor for you**

Yep- Not a clue how to fry.  No ability to even remotely know how much oil to use, or how hot it’s supposed to be.. etc, etc.  Not a chance.  BUT- what I can do is oven fry. 

I’m a pro at that.

I’m not sure he actually WANTS me to fry things.. but just wants to give me a hard time.  As usual- I’m used to the constant banter and game playing.  I married a fireman, after all.  

Oven fried chickey is so yum!  You can still get that buttery, crunch from the oven, sans the vat of oil at who know what temperature it’s supposed to be at. 

The key is in the buttermilk.  Lowfat buttermilk provides such a great flavor- the full flavor we look for when we think of ‘fried’ foods.  I mixed it with the slightly spicy and oh-so-tangy whole grain mustard and a touch of clover honey to balance out the heat and for an extra layer of flavor. 

Baked (not fried) crispy and crazy moist chicken. 

Eww.  Moist is kind of a gross word.  But there isn’t really any other way for me to descibe this chicken. 

I’m slightly impressed with myself on this one.  The honey-nut coating stuck so well to my chicken.  I think the key is the flaky panko breadcrumbs.  If you have panko that isn’t in a fine crumb, throw it in the food processor or blender and pulses it a couple times. 

I promise your chicken will be breaded beautifully.  Breaded.. and not fried. 



Rosemary Pecan Oven Fried Chicken

Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

Yield: 4

Serving Size: 1 chicken breast

Rosemary Pecan Oven Fried Chicken


  • 1/4 cup lowfat buttermilk
  • 2 tablespoons whole grain mustard
  • 1 tablespoon honey
  • 4 (6-ounce) chicken breasts, pounded thin
  • 1/3 cup panko (Japanese breadcrumbs)
  • 1/3 cup finely chopped pecans
  • 2 tablespoons grated Parmesan cheese
  • 1 teaspoon minced fresh rosemary
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon ground black pepper
  • Cooking Spray
  • Rosemary leaves (optional for additional garnish)


Preheat oven to 425 degrees.

Whisk together buttermilk, mustard, and honey in a shallow dish. Add chicken to the buttermilk mixture, turning to coat.

Heat a small skillet over medium high heat. Add panko and pecans to the pan; cook 3 minutes or until toasted and golden, stirring frequently. Combine panko, pecans, and next 4 ingredients (through pepper) in a shallow dish. Remove chicken from the buttermilk mixture (discard after use) and dredge in panko mixture.

Arrange a wire rack on a large baking sheet; coat rack with cooking spray. Arrange chicken on the rack; coat chicken with cooking spray. Bake at 425 degrees for 13-15 minutes or until chicken is golden. Garnich with additional rosemary leaves, if desired.

Nutritional Information:

Calories 303; Fat 9.4 g; Carbohydrate 10; Fiber 1 g; Protein 42.7 g



  1. Pics are pretty! Looks delish

  2. What a delicious looking chicken dish! I think I have everything except for the pecans….now I need to get some!

  3. Your blog is my favorite so when I didn’t get any updates in my email for a while I went to your site and see you have a new design. It looks great! This recipe looks fantastic too!

  4. This recipe was featured today, May 10, 2012, as the Daily Nosh on


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