Meg's Pan-Fried Chicken
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 183.1
- Total Fat: 5.5 g
- Cholesterol: 70.2 mg
- Sodium: 74.8 mg
- Total Carbs: 4.7 g
- Dietary Fiber: 1.0 g
- Protein: 27.5 g
Introduction
You will think you are dining in a screened in-porch with the colonel as your host when you bite into this pan-fried chicken.You will think you are dining in a screened in-porch with the colonel as your host when you bite into this pan-fried chicken.
Ingredients
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4 4-ounce chicken breasts, skin and fat removed
1 tablespoon whole-wheat flour
1 egg white, beaten until foamy
1/2 cup panko (Japanese-style breadcrumbs)*
1 teaspoon dried thyme
1/2 teaspoon sweet paprika
1/2 teaspoon onion powder
2 teaspoons olive oil
*Use whole-wheat breadcrumbs if you can’t find panko.
Tips
The appeal of fried chicken is the crunch you get when you bite down on that crust into the moist meat inside. I ditched most of the fat and relied on herbs and spices for flavor.
The Southern gal in me is proud of this recipe. I'm from Kentucky, so I suppose we could call this dish "Kentucky Pan-Fried Chicken."
You'll want to prep the chicken in two batches to ensure a crunchy crust. Crowding all four pieces into the pan at once or breading them all and letting them sit will yield a soggy coating.
Why are we baking pan-fried chicken? We used a hot skillet to get a crispy coating on the meat, but if we kept the meat on the stovetop, the crust would burn before the inside reached a safe temperature. Finishing the dish in the oven yields perfect results every time.
This recipe is from "The Spark Solution: A Complete Two-Week Program to Fast-Track Weight Loss and Total Body Health," the new book from the experts at SparkPeople. Order your copy today!
Also pictured: Hot & Sweet Rainbow Slaw
Directions
Line up three flat dishes as a breading station. The first dish should hold the flour and the second the beaten egg white. In the third, combine the panko, thyme, paprika, and onion powder.
Coat a large skillet with cooking spray and place it over medium-high heat. Add 1 teaspoon of the olive oil.
Prep the chicken in two batches. Pat each piece of chicken dry with paper towels.
Dredge two pieces of chicken in the flour, then dip them in the egg white, and coat them with the breadcrumbs. Add them to the hot skillet and cook for 3 minutes per side, then transfer them to the baking dish.
Add the remaining teaspoon of oil to the skillet for the second batch. Repeat the breading and pan-frying process with the other two chicken breasts, then bake them in the preheated oven for 7 to 8 minutes, or until the meat is no longer pink and reaches an internal temperature of 165 F using a quick-read thermometer.
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