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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 225.5
  • Total Fat: 5.9 g
  • Cholesterol: 102.4 mg
  • Sodium: 648.7 mg
  • Total Carbs: 17.2 g
  • Dietary Fiber: 1.8 g
  • Protein: 24.3 g

View full nutritional breakdown of Whole wheat panko encrusted chicken breasts calories by ingredient
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Whole wheat panko encrusted chicken breasts

Submitted by: BPF8199

Introduction

This is a simple yet delicious chicken recipe that gives you the crunch on the outside without the fat and calories of fried chicken. This is a simple yet delicious chicken recipe that gives you the crunch on the outside without the fat and calories of fried chicken.
Number of Servings: 4

Ingredients

    3-4 Tbsp flour
    1 egg
    3/4 cup whole wheat panko bread crumbs
    2 tsp salt (split)
    1/2 tsp ground black pepper
    1/2 tsp garlic powder
    1/2 tsp poultry seasoning
    2 chicken breasts (approx. 6 oz. each)
    1 Tbsp extra virgin olive oil (EVOO)

Directions

You will need 3 separate dishes for your breading station.
In one dish, combine the flour, 1 tsp salt, garlic powder, and black pepper. In a 2nd dish, beat the egg (you may need a splash of water to thin it out a bit). In the last dish, combine the panko, 1 tsp salt, and poultry seasoning.
Preheat a skillet over medium to medium-high heat with the EVOO.
Cut each chicken breast in half, to yield 4 pieces of chicken, each approx. 3 oz. each.
Dredge each chicken breast piece in the flour mixture, then the egg, and lastly the panko.
Cook the chicken in the skillet 3-4 minutes on each side, or until golden and crispy. You can finish the cooking process in the oven if the crust is done before the meat is cooked thoroughly.

Number of Servings: 4

Recipe submitted by SparkPeople user BPF8199.






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Member Ratings For This Recipe

  • Theres a great coupon for panko here:
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    /12/75-off-any-one-kikkoman-panko-brea
    d-crumbs-nice-doubler.html - 12/12/13

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