Panko Chicken with fresh vegetables
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
4 bonless, skinless chicken breastsPanko breadcrumbsfresh vegetables i.e .2 large summer squash, 1 onion, 2 cups mushrooms or use frozen veges i.e. broccoli, cauliflower 2 cloves fresh garlicKosher saltFresh cracked black pepper3 tlbs light EVOO (extra virgin olive oil)frehly grated Parmesan or Romano cheese.
Preheat oven to 350 degrees. Slice squash diagonally, slice onion into rings, and mushrooms into thick slices
Chop garlic into large dice
Heat pan, and add olive oil. sautee onion rings 5-10 min or until translucent. Push onions to the side of pan and add diced garlic. Cook 1 min more. Continue to sautee vegetables adding mushrooms . Cook 1-2 min. Add pinch of salt and freshly cracked pepper to taste.
In the mean time, rinse chicken and coat with Panko breadcrumbs. Prepare baking dish with cooking spray. Spread sauteed onions, and mushrooms on the bottom of dish. Top with thawed broccoli (if frozen), or with steamed broccoli. Add 1 tlbs EVOO to hot pan and lightly brown coated chicken on both sides (approx. 4-5 min.) Place breaded chicken on top of vegetables. Scrape bottom of pan and sprinkle scrapings on top of vegetables. Bake for 20 - 25 min. or until done. You can sprinkle each serving with freshly grated parmesan or Romano cheese. Yield 4 servings.
Serve with fresh green salad.
Number of Servings: 4
Recipe submitted by SparkPeople user RAMMAJAMI1.
Chop garlic into large dice
Heat pan, and add olive oil. sautee onion rings 5-10 min or until translucent. Push onions to the side of pan and add diced garlic. Cook 1 min more. Continue to sautee vegetables adding mushrooms . Cook 1-2 min. Add pinch of salt and freshly cracked pepper to taste.
In the mean time, rinse chicken and coat with Panko breadcrumbs. Prepare baking dish with cooking spray. Spread sauteed onions, and mushrooms on the bottom of dish. Top with thawed broccoli (if frozen), or with steamed broccoli. Add 1 tlbs EVOO to hot pan and lightly brown coated chicken on both sides (approx. 4-5 min.) Place breaded chicken on top of vegetables. Scrape bottom of pan and sprinkle scrapings on top of vegetables. Bake for 20 - 25 min. or until done. You can sprinkle each serving with freshly grated parmesan or Romano cheese. Yield 4 servings.
Serve with fresh green salad.
Number of Servings: 4
Recipe submitted by SparkPeople user RAMMAJAMI1.
Nutritional Info Amount Per Serving
- Calories: 263.0
- Total Fat: 7.8 g
- Cholesterol: 40.3 mg
- Sodium: 1,030.7 mg
- Total Carbs: 26.6 g
- Dietary Fiber: 3.4 g
- Protein: 21.6 g
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