by BigSurMom
Panko Baked Chicken Breast
1:04 am in Cabbage, Chicken Tenders, Poultry by BigSurMom
These chicken breasts taste like a good on ya piece of fried chicken, but nary a whisper of oil touched these beauties! We ate this meal at LYFE Restaurant in Palo Alto. It was delicious, and the vegetable side, brussel sprouts, made this an exceptional meal. So, armed with a few facts of how it was prepared I have attempted my version of this low cal, great tasting dish… with a few modifications.
00:50
00:20
00:30
cal 311kcal
Low fat 9g
Low sat-fat 2g
High chol 96mg
sodium 353mg
carbs 22g
Serving size 416g Calories from fat 81kcal Fiber 7g Protein 36g Sugar 9g
Ingredients
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1 1/4 lbs chicken breasts, skinned and boneless
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1 cup Panko bread Crumbs
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1/4 cup nonfat buttermilk
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3 Tbsp Parmesan cheese
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2 tsp chili pepper
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2 tsp white pepper
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1/4 cup corn soup
- Vegetables
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1 small cabbage
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2 tsp Dijon mustard
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1 Tbsp olive oil
Directions
- Soak chicken breasts in buttermilk overnight.
- Remove from marinade and place on paper towels.
- Spread Panko crumbs on plate and coat breasts on both sides with crumbs.
- Place breasts on a small cooking sheet in a preheated oven at 400 degrees.
- Cook for 20 minutes, or until no pink shows when cut in the middle of the breast.
- While breasts are cooking, clean and slice brussel sprouts in half. Steam for 5 minutes. Remove from heat.
- Prepare the glaze by mixing the mustard and olive oil
- Brush each sprout with glaze and place flat side down in warmed nonstick skillet.
- Cook for about 5 minutes on medium heat so to brown the sprouts evenly. Right before serving, add the remainder glaze to the pan and a splash of water and cook on high heat for 2 minutes.
- Place chicken breasts under broiler for 2 minutes to brown all over.
- Warm the corn chowder and place 1/4 cup on bottom of plate. place chicken breast on top and arrange brussel sprouts on the side of the plate.
