Unfried Chicken with Roasted Brussels Sprouts

Ingredients for Unfried Chicken with Roasted Brussels Sprouts

• 240ml buttermilk

• 1 tablespoon Louisiana Hot Sauce or another hot sauce

• 4 skinless and boneless chicken breasts, cut in half

• 230g 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

• 16 brussels sprouts, cut in half

• 1 1/2 tablespoons extra-virgin olive oil

• Salt and freshly ground black pepper

• 1 lemon, quartered

To prepare the chicken: Preheat the oven to 204°C.

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.

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.

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

To prepare the brussels sprouts: Preheat the oven to 204°C.

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.

Disclaimer

While every effort has been made to ensure the information is accurate and up to date, individual needs may vary and dietary requirements can differ based on personal health conditions. Always check food labels and allergen information before preparing or consuming any recipe. If you have specific health concerns, allergies, intolerances, or are following a medically prescribed diet, seek advice from your GP, pharmacist, or a registered dietitian before making significant changes to your diet or lifestyle.