0:06
hello this is Sheffield bashares and I'm
0:09
here today to show you how to make a
0:10
walnut crusted chicken healthy food with
0:15
with by dipping our chicken into a flour
0:18
and we're using unbleached flour the
0:21
flour can be seasoned if you don't have
0:23
a problem with salt if not you omit the
0:25
salt we then dip the chicken in
0:29
buttermilk if you don't have buttermilk
0:32
you can use yogurt in that with milk now
0:34
why are we doing the the flour first and
0:37
the buttermilk second simply so that the
0:41
milk the buttermilk that is can stick to
0:46
if we were to do it the other way we
0:48
wouldn't have As Nice of a crust make
0:50
sure that you shake it so that there is
0:52
no excess buttermilk on the chicken
0:54
and then finally in the walnuts now
0:57
walnuts are ground very fine almost
0:59
flour like and we use Walnut a because
1:03
it is actually quite good but B is also
1:07
because it is an excellent source of
1:09
Omega-3 and omega-3 fats are very very
1:14
uh in fact you have a lot of Omega-3 in
1:17
fish but if you don't like fish you can
1:18
eat walnuts so I put it in a pan the pan
1:21
has had a little bit of oil spray on it
1:24
so you want to cook it for just a few
1:26
minutes two to three minutes at most
1:29
until it has a golden color this is just
1:32
as it should be and when you have it at
1:35
that color you just simply put it in the
1:36
oven I have some chicken here that was
1:39
already cooked in the oven it was cooked
1:41
for anywhere between 6 and 12 minutes
1:43
and you check the doneness of the
1:44
chicken by pressing your finger on it it
1:47
needs to be slightly springy if it is
1:49
still soft that means that it needs more
1:51
cooking just a little trick we're going
1:53
to now slice our chicken
1:58
and we are slicing it at an angle so
2:01
that we have a nice presentation
2:08
and we like to serve this chicken as is
2:11
or you can serve it with caramelized
2:14
onions which I mentioned in a previous
2:15
episode were incredibly versatile and we
2:18
have it presented here with steamed
2:21
broccoli you can use any type of
2:23
vegetable Bon Appetit and remember
2:25
you'll eat better when you bring the
2:28
healthy cooking show into your kitchen