Whole wheat panko encrusted chicken breasts
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
3-4 Tbsp flour1 egg3/4 cup whole wheat panko bread crumbs2 tsp salt (split)1/2 tsp ground black pepper1/2 tsp garlic powder1/2 tsp poultry seasoning2 chicken breasts (approx. 6 oz. each)1 Tbsp extra virgin olive oil (EVOO)
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.
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.
Nutritional Info 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
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