Meg's Pan-Fried Chicken

Meg's Pan-Fried Chicken

4.3 of 5 (77)
member ratings
Nutritional Info
  • 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

View full nutritional breakdown of Meg's Pan-Fried Chicken calories by ingredient


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.

Number of Servings: 4

Ingredients

    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 canít 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

Preheat the oven to 375 degrees F. Coat a 9 ◊ 13-inch baking dish with cooking spray.
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.

Member Ratings For This Recipe


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    Incredible!
    28 of 28 people found this review helpful
    try putting the chicken on a rack in the pan so it is not sitting in the run off oil and that will cut down on even more calories and the bottom won't be soggy from the oil
    - 4/9/13


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    Very Good
    16 of 16 people found this review helpful
    Ooh, I really like this ! I added more spices and some red pepper because we like spicy... I also cut the chicken into long, thin strips, and it cooked in a flash ! - 4/9/13


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    Good
    11 of 11 people found this review helpful
    I made this with boneless skinless thighs because we like dark meat. I cooked it longer in the oven, too. It needs longer cooking, I think, than the recipe says. Also, I think the seasoning could be more flavorful. But the method is good for making a crispy crust. I'll use it again! - 4/9/13


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    10 of 10 people found this review helpful
    Best tasting oven chicken I have ever made!! - 7/18/12


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    Incredible!
    7 of 7 people found this review helpful
    I always have to have garlic in everything I eat, so I add 1/2 tsp.garlic powder to this recipe! - 4/9/13


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    Very Good
    4 of 4 people found this review helpful
    I'm usually not allowed to cook the meat for meals (leather doesn't fit in any of the food groups) but I tried this one and I'm allowed to make it again and again!! I agree, needs to be spicier for us but wouldn't it be boring if we all had the same tastes?! - 4/11/13


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    Incredible!
    3 of 3 people found this review helpful
    Juicy, crunchy and delicious! - 4/15/13


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    Incredible!
    3 of 3 people found this review helpful
    Really good. I make oven chicken all of the time but I've never given it a few minutes in the fry pan first and what a difference it makes. I also spiced it up a bit with chipotle, garlic and celery seeds and used buckwheat flour instead of whole wheat. - 4/11/13


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    Very Good
    3 of 3 people found this review helpful
    My husband loves anything fried. I made this for dinner last night and he LOVED it. If I hadn't told him it was baked he never would have known. - 4/10/13


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    Good
    2 of 2 people found this review helpful
    Came out a little bland as others have mentioned but the crispy coating was a nice change from plain old chicken. Will probably try to add some more spices next time. - 4/15/13


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    Very Good
    2 of 4 people found this review helpful
    It took an additional 30 minutes in the oven. Maybe I didn't have my skillet up high enough? Still, excellent recipe. Served it with steamed broccoli. :) - 4/14/13


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    2 of 6 people found this review helpful
    This sounds good. I wonder what it would add in the way of flavor if I used a chicken dressing mix instead of the bread crumbs.????? - 4/10/13


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    Incredible!
    2 of 2 people found this review helpful
    excellent, boneless, skinless chicken, must do again - 4/9/13


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    Incredible!
    2 of 3 people found this review helpful
    I make a simular style chicken. My family loves this chicken and it is so easy to make. I did not think to put it in the oven, great idea. Thanks for posting. - 4/9/13


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    O.K.
    1 of 4 people found this review helpful
    i thought it was a little blah - 4/26/13


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    Incredible!
    1 of 1 people found this review helpful
    Fabulous! Made it last night. Doubled the batch and had a piece to add to my salad for lunch. Made exactly as printed. There was no run off oil for me. I used a Non-stick pan and scrupulously cut off every bit of fat. Top and bottom was totally crispy. - 4/14/13


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    1 of 1 people found this review helpful
    This was excellent. I added cayenne. - 4/13/13


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    Very Good
    1 of 1 people found this review helpful
    I liked it , but cut the dried thyme back to 1/2 tsp. And I think it needed salt , but trying to cut back on sodium. Came out of oven very crisp and tender. Will try to use different spices next time, but use same cooking methods. - 4/12/13


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    Very Good
    1 of 1 people found this review helpful
    Flavor was very good. will definately have again. - 4/11/13


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    Incredible!
    1 of 1 people found this review helpful
    This is so delicious!!!!! Thank You. - 4/9/13


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    1 of 11 people found this review helpful
    I love KY chicken so I am going to give this a try... :)

    - 3/4/13


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    Very similar to how I pan fry my chicken breasts. We enjoy it a lot. - 5/12/21


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    Fantastic is all I can say - 5/7/21


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    Good, thanks for sharing - 3/24/21


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    Good - 3/16/21


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    Very Good
    Ok - 2/10/21


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    very good. we all love chicken in this house - 1/12/21


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    That looks scrumptious! - 1/7/21


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    So delicious and a definite family favourite - 12/2/20


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    Incredible!
    yum
    - 11/28/20


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    Going to make this soon - 11/7/20


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    Delicious! I agree w/putting the chicken on a rack so you reduce the fat even more. - 8/18/20


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    :) - 7/11/20


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    Very Good
    I added garlic powder and red pepper flakes to perk up the flavor...really good! - 7/6/20


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    I brined the chicken breasts for half an hour to keep the white meat moist. - 6/10/20


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    Incredible!
    yum - 5/13/20


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    Yum yum so tasty and so easy. - 1/5/20


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    Great! - 11/25/19


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    yummy yummy - 10/20/19


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    I loved reading the tips of other sparkers. Will come in handy when I make this for the family! - 9/24/19


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    Incredible!
    I make this with toasted almond flour instead of wheat flour and Panko as I can't have gluten. - 9/17/19


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    Nice. - 9/16/19


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    this is positively delicous - 7/7/19


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    Nice - 6/6/19


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    looks and sounds yummy - 5/15/19


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    Very Good
    Very good, very easy to make. - 4/28/19


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    thank you - 4/28/19


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    Incredible!
    great - 4/3/19


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    Great idea - 3/31/19


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    This sounds good. - 3/29/19


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    Incredible!
    Great recipe - 3/28/19


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    Yumm! - 3/28/19


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    Very Good
    Yum - 3/28/19


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    Incredible!
    Fabulous!!! - 2/25/19


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    Incredible!
    Delicious - 2/20/19


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    Thanks - 2/19/19


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    Incredible!
    Nice and crispy. I did add a bit of garlic, poultry seasoning, parsley and rosemary to make it more flavorful. - 2/6/19


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    Incredible!
    Delicious recipe! - 2/5/19


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    Awesome recipe! - 1/11/19


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    Nice recipe - 12/25/18


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    Incredible!
    This came out really good. Hubby & I really enjoyed. - 11/24/18


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    Good
    I pounded the breast so it was even thickness... I used only the panko crumbs. that are whole wheat
    Use a wire rack as well. And more spice,
    - 11/16/18


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    The seasonings truly make this! - 11/14/18


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    I love chicken, can't wait to try it! - 10/7/18


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    So delicious!!! - 9/23/18


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    Looks terrific! - 7/30/18


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    This sounds really good. - 7/30/18


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    yummy - 7/30/18


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    Very Good
    I always add more spices, I have favorites. {{smile}} I used some of the suggestions offered by other SP members like the pan rack. Very good....will definitely make again. - 7/10/18


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    Good
    WE PAN FRY CHICKEN TENDERS AT LEAST ONCE A WEEK OR 10 DAYS. LITTLE SALT FREE SOY SAUCE OR WORCESTERSHIRE WITH GARLIC OR GARLIC AND HERB. VERY RARELY USE THE CRUMBS, SO EVEN LOWER IN CALORIES!! - 7/8/18


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    We love this chicken. Hubby loves country fried chicken, and this satisfies his taste so this on the favorite list - 7/6/18


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    Great recipe, thanks for sharing. - 7/5/18


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    Incredible!
    Really good. One of the best ways to cook chicken. - 7/5/18


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    Incredible!
    Delicious and so healthy. This is now our go to recipe for "fried" chicken. - 7/5/18


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    I am not big on oil fried food I am going to try this on the barbecue. - 7/5/18


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    Incredible!
    This was delicious, had me think of my mothers - 7/5/18


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    Very Good
    Yummy - 5/28/18


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    Really good. - 5/24/18


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    Incredible!
    NICE! - 4/23/18


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    Love chicken - 4/20/18


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    Good
    good - 4/19/18


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    looks good! - 2/9/18


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    Good suggestions in the comments - 12/20/17


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    Good suggestions in the comments - 12/20/17


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    Very Good
    Very tasty and easy to make! - 11/23/17


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    This looks great! - 11/21/17


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    Very Good
    great - 11/18/17


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    looks good - 11/6/17


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    I added more herbs/spices and cooked it on a rack in an Infrared/Convection oven. - 10/29/17


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    Sounds good but I don't have enough room in my diet for fat from how my chicken is prepared - 10/23/17


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    Very Good
    So crispy and good. I pounded the chicken to an even thickness before I started. And, I baked it on a rack. It's family approved. - 9/8/17


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    Used my iron skillet for this. Advantage, only one pan gets messy. - 8/27/17


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    Good
    Seven minutes in the oven? Fine if you like mostly raw chicken - 8/21/17


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    Gonna try this one, sounds good! - 7/26/17


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    Incredible!
    I really liked this chicken - 7/19/17


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    Looks good! - 5/20/17


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    Looks good - 5/13/17


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    Thanks for sharing - 5/9/17


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    Use Montreal style chicken spice - 3/30/17


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    Good - 3/17/17