Southern Unfried Chicken

Since I have been training for either a triathlon of marathon since September of last year, I have really been sticking to an athlete’s meal plan. My meals are full of lot’s of whole foods, complex carbs, lean proteins, and healthy fats. One of my favorite cookbooks to cook out of while I am endurance training is the Runners World Cook Book!

A little excerpt about the book:

Runners need to eat well in order to perform, and what they eat can have a direct influence on how they run. The Runner’s World Cookbook is the perfect combination of performance-boosting nutrients to maximize performance with easy, delicious, and quick recipes. This cookbook contains 150 recipes sourced primarily from the authoritative voice in running itself, Runner’s World magazine, along with exciting additional content. These recipes are intended to maximize a runner’s performance and enhance nutritional benefits.

The book will include two recipe indexes with visual keys for classification at the start of each recipe, with V (for vegetarian), VE (for vegan), GF (for gluten free), and more. The first section of the book focuses on nutritional information and staple ingredients every runner should know, and the second part of the cookbook illustrates how to turn these facts into delicious, quick, and nutrient-boosting meals through delectable recipes.

Every recipe will have an easy-to-follow icon system to identify key recipe attributes (i.e., recoveryfriendly; low-calorie; quick and easy), along with a nutrition guide that will offer readers tips on how to make the healthiest choices regarding that particular category of food. Divided by categories (Salads/ Soups/Stews, Sandwiches/Wraps/Burgers, Pizza/Pasta, etc.), these recipes are presented by types of dishes runner can look to for satisfying performance needs in appetizing ways.

I have been cooking religiously out of this book for the past two weeks now and every recipe has been amazing! I had to share this Southern Unfried Chicken Recipe that the Hubs couldn’t stop raving about! I did mess it with it just a bit and didn’t use any cheese because we were out.


Southern Unfried Chicken

-Adapted From Runner’s World Cookbook

Baking keeps the fat content of this comfort dish in check.

1 cup buttermilk
2-3 teaspoons hot sauce (try Louisiana Hot Sauce)
4 skinless chicken breasts, cut in half
1 1/2 cups whole-wheat panko bread crumbs
3 tablespoons Parmesan
1 1/2 teaspoons onion powder
1 1/2 teaspoons garlic powder
1-2 teaspoons black pepper
1-2 teaspoons hot red pepper
1 teaspoon paprika
1/4 teaspoon salt
Cooking-oil spray

Preheat oven to 400°F. In a bowl, combine buttermilk and hot sauce. Submerge the chicken breasts in the buttermilk marinade. Allow to soak at least 1 hour and up to 24 hours. While the chicken is marinating, combine the bread crumbs, Parmesan, and the rest of the spices in a gallon-size plastic bag. Shake to blend. Using tongs, remove the chicken breasts from the marinade and place directly in the bag of bread crumbs and spices. Shake the bag well, until the chicken breasts are evenly coated in bread crumbs. Remove the chicken breasts from the bag and lay flat on a lightly oiled sheet pan. Allow to chill uncovered in the refrigerator 30 minutes. Lightly coat each chicken breast with cooking-oil spray. Bake for 35 to 40 minutes.

Serves four.


*****Oh and did I mention I am running the Mermaid Half Marathon this weekend?!!! Such a fun looking race in the beautiful San Diego area! It will be all women and just an all together FUN RACE!



What is your favorite comfort food that you like to try and make healthy?

Have you heard of the Mermaid Half Marathon Series?


One response to “Southern Unfried Chicken”

  1. Oh this looks delicious! I love healthier souther foods 🙂 I will always be a southern girl at heart so this is my kind of food!