Herbed Panko Chicken [Bulkbites.com]
- Servings: 6
- Time: 25 minutes
Chicken is an excellent source of vitamins and minerals. Besides this, it contains fewer calories and no harmful fats. Chicken also has loads of essential nutrients, including calcium and phosphorous that is needed for strengthening bones and teeth. Chances of getting heart diseases also lessen considerably in consuming chicken regularly. Vitamin B6 and niacin present in chicken helps in lowering homocysteine and cholesterol levels in the body. Furthermore, the trace minerals present in chicken helps in strengthening the immune system of the body. Other benefits of eating chicken include decreasing the chances of getting arthritis and increasing appetite.
Nutrition
- calories: 229
- protein: 18
- carbs: 14
- fat: 11
- saturated fat: 2.34
- polyunsaturated fat: 4
- monounsaturated fat: 2.19
- cholesterol: 16
- sodium: 177
- potassium: 27
- dietary fiber: 0.03
- sugars: 1.73
- vitamin a: 16
- vitamin c: 2
- calcium: 94
- iron: 0
- magnesium: 0
- complex carbs: 12.24
- other fats: 2.47
Ingredients
- 1.02 tbsp Parsley, fresh
- 0.48 cup Cheese, parmesan, dry grated, reduced fat
- 1.98 1/2 cup Panko (Japanese Style Bread Crumbs
- 0.3 tbsp Sauce, worcestershire
- 0.48 fl oz Lemon juice, raw
- 1.02 cup Mayonnaise, low sodium, low calorie or diet
- 3 fillet Chicken breast, low fat
Instructions
- Set the oven temperature to 250 degrees Celsius.
- After cutting the chicken breasts into halves, pound them and flatten them into thin slices. Then pat dry the slices using salt and pepper.
- Stir in Worcestershire sauce, lemon juice and mayonnaise in a shallow pan or bowl. Then take a separate pan and mix parsley, Parmesan and panko in it.
- Add a few tbsp of olive oil in a pan and heat it under medium flame.
- Take a dollop of mayonnaise and rub it against each chicken piece so as to cover it completely. Now dredge the chicken pieces into the panko mixture.
- Working in batches, cook the chicken pieces on both sides so that they turn out crispy and golden brown.
- Once you have made sure that the chicken pieces are perfectly cooked, place them in a preheated oven and remove just before serving.