If you're looking for a tasty and filling meal option, boneless coated chicken with skin is a surefire favorite. At just 84 calories per ounce after cooking, it's a great source of protein that won't weigh you down.

Not only is it delicious, it can also be a healthy choice when prepared with the right coatings and cooking methods. Let's take a deeper dive into the benefits and nutrition of this classic dish.

In this article, we'll also cover tips on how to cook boneless coated chicken with skin, as well as some healthy alternatives and storage instructions for leftovers.

Calories in Boneless Coated Chicken with Skin

An ounce of boneless coated chicken with skin after cooking contains approximately 84 calories. The exact number may vary based on the preparation and the specific ingredients used in the coating. It's important to keep portion control in mind when consuming this dish, as it can be easy to overdo it on calories if you're not careful.

Benefits of Baked or Fried Coated Chicken

Boneless coated chicken with skin can be a healthy and satisfying meal option when prepared properly. Baking instead of frying is a great way to cut down on calories and fat, while using whole grain or low-carb coatings can provide additional nutritional benefits. This dish is also a great source of lean protein, which can support muscle growth and repair.

How to Cook Boneless Coated Chicken with Skin

To prepare boneless coated chicken with skin, start by seasoning the chicken with salt and pepper. Then, dip it in a beaten egg and coat it in your chosen breading or coating mixture. For a healthier option, consider using whole wheat flour, almond flour, or crushed nuts instead of traditional breadcrumbs. Place the coated chicken on a baking sheet and cook at 375°F until the internal temperature reaches 165°F, about 25-30 minutes. For a crispier texture, you can also try frying the chicken in oil on the stovetop.

Nutritional Information of Boneless Coated Chicken with Skin

In addition to protein, boneless coated chicken with skin also contains essential vitamins and minerals such as niacin, phosphorus, and selenium. However, it's worth noting that the nutrition profile can vary greatly depending on the specific coating and cooking method used. Be sure to read labels and ingredient lists to make informed choices and ensure you're getting the most out of this dish.

Serving Size for Boneless Coated Chicken with Skin

A typical serving size for boneless coated chicken with skin is around 3-4 ounces. This would provide approximately 252-336 calories, depending on the preparation and coating used. Pairing the chicken with a side of vegetables or a salad can help balance out the meal and make it even more nutritious.

Varieties of Coating used in Coated Chicken

Coated chicken can be made with a wide variety of coatings and breading mixtures, ranging from traditional bread crumbs to more creative options like crushed nuts and spices. Some popular coatings include panko bread crumbs, potato chips, corn flakes, and crushed crackers. Experimenting with different coatings can add variety to your meals and help you discover new favorite flavors.

Healthy Alternatives for Coated Chicken

If you're looking to make your coated chicken even healthier, there are a few swaps you can make to cut down on calories and fat. Consider using low-carb or gluten-free coatings like almond flour or coconut flour, or try a non-breadcrumb coating like crushed nuts or seeds. You can also opt to bake the chicken instead of frying it, or use an air fryer for a crispy texture with less oil.

Storage Instructions for Coated Chicken

If you have leftover boneless coated chicken with skin, it should be stored in an airtight container in the refrigerator for up to 3-4 days. To reheat, place the chicken in the oven at 350°F until heated through and crispy, or use a toaster oven for a quick and easy option.

The Origin of Coated Chicken

While the exact origin of coated chicken is unclear, the dish has been a popular staple in many cultures for centuries. The use of breadcrumbs and coatings can be traced back to medieval Europe, where they were used to stretch the amount of meat in a dish and provide a crispy texture. Since then, coated chicken has become a ubiquitous dish in many countries and is enjoyed by people of all ages.

Popular Recipes of Coated Chicken

There are countless variations of coated chicken recipes out there, each with their own unique twists and flavors. Some popular options include Southern-style fried chicken, Japanese katsu chicken, and Italian-style parmesan chicken. Experimenting with different coatings and flavors can help you find your own favorite take on this classic dish.