Italian Panko "Fried" Chicken
Most people mistake this quick-and-easy baked recipe for fried chicken because of its light brown coating. Serve with a prepared marinara sauce for dipping.
Ingredients
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3 egg whites
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1 tablespoon Dijon mustard
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1 cup Italian-style panko bread crumbs (such as Progresso) or 1 cup plain bread crumbs mixed with 1 teaspoon Italian seasoning
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1/4 cup reduced-fat grated Parmesan cheese
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1/2 cup all-purpose flour
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4 boneless, skinless chicken breasts,about 6 ounces each
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3/4 cup prepared marinara sauce, heated
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French fries and cole slaw, optional
Directions
1.
Heat oven to 450 degrees. Place a rack on a baking sheet and spray with nonstick cooking spray.
2.
Whisk together egg whites and mustard in a shallow dish. In a second dish, blend the panko and cheese. Place the flour in a third dish.
3.
Coat the chicken with the flour, shaking off the excess. Dip in the egg mixture and then coat well with the panko. Place on prepared rack.
4.
Bake at 450 degrees for 15 minutes and turn over. Bake an additional 10 minutes or until internal temperature registers 160 degrees on an instant-read thermometer. Run under broiler for 1 minute if you wish to lightly brown.
5.
Serve with heated marinara sauce. Accompany with cooked french fries and prepared cole slaw, if desired.
Nutrition information
Calories 392, Total Fat 7 g, Saturated Fat 1 g, Cholesterol 106 mg, Sodium 937 mg, Carbohydrate 31 g, Fiber 2 g, Protein 49 g.
Percent Daily Values are based on a 2,000 calorie diet
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Recommended Recipe:
Panko-Coated Chicken Schnitzel
Thomas Keller of the French Laundry in Yountville, California uses panko bread crumbs to give chicken a crunchy crust. "Pounding chicken breasts to a uniform thickness cuts down on cooking time," he says.
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