Email to Cat      

Italian Panko "Fried" Chicken

Source of Recipe


From "Family Circle Annual Recipes 2008"



List of Ingredients



• 3 egg whites
  
• 1 Tbsp Dijon mustard
  
• 1 cup Italian-style panko bread crumbs or 1 cup plain bread crumbs mixed with 1 teaspoon Italian seasoning
  
• ¼ cup reduced-fat grated Parmesan cheese
  
• ½ cup all-purpose flour
  
• 4 boneless, skinless chicken breasts, about 6 ounces each
  
• ¾ cup prepared marinara sauce, heated
  
• French fries and coleslaw (optional)
  






Instructions



1. Heat oven to 450° F. Place a rack on a baking sheet and spray with nonstick cooking spray.
   
   
2. Whisk together egg whites and mustard in a shallow dish. In a second dish, blend the panko and cheese. Place the flour in a third dish. Coat the chicken with the flour, shaking off the excess. Dip in the egg mixture and then coat well with the panko. Place on prepared rack.
   
   
3. Bake at 450° for 15 minutes and turn over. Bake an additional 10 minutes, or until internal temperature registers 160° on an instant-read thermometer. Broil for 1 minute if you wish to lightly brown. Serve with heated marinara sauce. Accompany with cooked French fries and prepared coleslaw, if desired.
   
   Makes 4 servings.
   
   
   Per Serving: 392 calories; 7 g fat (1 g sat); 49 g protein; 31 g carbohydrate; 2 g fiber; 937 mg sodium; 106 mg cholesterol.