You are here

Italian Panko "Fried" Chicken

Italian Panko "Fried" Chicken

Nutrition Facts
  • cal. (kcal) 392
Italian Panko
  • Makes: 4 servings
  • Prep: 10 mins
  • Bake: 25 mins at 450°F
  • 0
  • 1
  • 2
  • 3
  • 4
by 2 people
add your rating thank you for rating | add a comment

Ingredients

Shop Kitchen ▾
  • 3 egg whites
  • 1 tablespoon Dijon mustard
  • 1 cup Italian-style panko bread crumbs (such as Progresso) or 1 cup plain bread crumbs mixed with 1 teaspoon Italian seasoning
  • 1/4 cup reduced-fat grated Parmesan cheese
  • 1/2 cup all-purpose flour
  • 4 boneless, skinless chicken breasts,about 6 ounces each
  • 3/4 cup prepared marinara sauce, heated
  • French fries and cole slaw, optional

Directions

  1. Heat oven to 450 degrees . 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.
  3. 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.
  4. Bake at 450 degrees for 15 minutes and turn over. Bake an additional 10 minutes or until internal temperature registers 160 degrees on an instant-read thermometer. Run under broiler for 1 minute if you wish to lightly brown.
  5. Serve with heated marinara sauce. Accompany with cooked french fries and prepared cole slaw, if desired.

Nutrition Information for Italian Panko "Fried" Chicken

Servings Per Recipe: 4
PER SERVING: 392 cal., 7 g total fat (1 g sat. fat), 106 mg chol., 937 mg sodium, 31 g carb. (2 g fiber), 49 g pro.