Chicken is a delicious and healthy alternative to red meat and pork. It cooks quickly when cut into thin fillets and then either fried in a skillet or baked in the oven. Alternatively, cook the whole chicken in a rotisserie and shred or dice the leftover meat and use it for salads and soups. Oven baking or frying thin filets of chicken for a meal requires little cooking time, which serves to maximize nutritional content and flavor.

Things You'll Need


Bake

Lay a thawed, whole skinless chicken breast on the cutting board. Wear a cut- resistant glove on one hand and place your hand on top of the chicken breast. Slice the breast horizontally into two pieces of approximately the same size.

Prepare a bowl of flour mixed with garlic powder, salt and pepper or your favorite seasonings. Mix buttermilk and egg together in another bowl. Fill the third bowl with seasoned bread crumbs. Line the bowls up on the counter-top in the same order as you prepared them.

Bread the thin filets by dredging them first in the seasoned flour, dipping them in the buttermilk and egg mixture and then placing them flat on top of the bread crumbs. Cover the chicken with crumbs and press down lightly on it so the crumbs stick to both sides.

Coat an oven rack lightly with non-stick spray and place it in a pan. Lay the breast filets on the rack without touching each other and slide the pan into a oven preheated to 350 degrees F.

Bake 15 to 20 minutes or until the internal temperature reads at least 170 degrees as measured by a stem thermometer. Serve hot with your favorite dip or gravy or simply by itself.

Fry

Lay a thawed chicken breast flat on a cutting board and slice it in half horizontally.

Dip the chicken filet in a mixture of egg and buttermilk or simply plain buttermilk or egg. Remove the filet and allow it to drain momentarily or until the excess buttermilk mixture drips off, and then dredge it in the flour. Repeat the process of dipping it into the buttermilk and then dredging it into the flour. Place the double-breaded filets onto a rack, without touching each other, and set the rack in an oven pan.

Set the pan of chicken into the refrigerator and let it rest for approximately 4 hours. This process allows the breading to set, and when fried the chicken will have a golden brown crunchy crust.

Remove the chicken from the refrigerator. Place several tablespoons of vegetable oil in a non-stick skillet. Heat to approximately 350 degrees. Arrange the filets in the hot oil so they don’t touch.

Fry the filets until they are golden brown on each side, turning them once. When they reach an internal temperature of 170 degrees, they are ready to eat.

Tips

  • Wash and sanitize work surfaces, cutting boards and utensils. Wash and sanitize your hands carefully before touching any surface other than the implements you are using to prepare the chicken.

  • Cut-resistant gloves are generally available wherever kitchen supplies are sold.