Tried this recipe last night - there were no complaints so I take that as a success.
Panko-crusted baked not fried chicken (makes 8 servings)
8 - 5 ounce boneless skinless chicken breasts (pound thin if too thick)
3/4 cup panko (a type of b...read crumbs)
1/4 cup Dijon mustard (may sub with spicy Asian mustard)
1/2 cup nonfat plain yogurt
2 Tbsp. sesame oil (may sub with peanut oil)
3 garlic cloves
1-1/2 Tbsp. dried parsley
Wash chicken, pat dry with paper towel and set aside. In large bowl whisk together wet ingredients and garlic. Mix dry ingredients in separate bowl. Dip chicken in mustard mixture and then roll in bread crumbs. Place on a cookie sheet sprayed with nonstick spray and bake at 475 for 20 minutes or until coating is golden borwn and chicken is no longer pink.
Nutrition Info:
Calories: 231 / Protein: 31g / Carbs: 9g / Total Fat: 7g / Fiber: 0.5g
I haven't tried to change up the coatings and the seasonings, but I think you should be able to do that. We actually used Italian seasoning instead of the parsley. I would think you could use taco seasoning, cajun seasoning, or whatever you like. You might want to change the mustard base if you do that though. Let me know if you try this!
Panko-crusted baked not fried chicken (makes 8 servings)
8 - 5 ounce boneless skinless chicken breasts (pound thin if too thick)
3/4 cup panko (a type of b...read crumbs)
1/4 cup Dijon mustard (may sub with spicy Asian mustard)
1/2 cup nonfat plain yogurt
2 Tbsp. sesame oil (may sub with peanut oil)
3 garlic cloves
1-1/2 Tbsp. dried parsley
Wash chicken, pat dry with paper towel and set aside. In large bowl whisk together wet ingredients and garlic. Mix dry ingredients in separate bowl. Dip chicken in mustard mixture and then roll in bread crumbs. Place on a cookie sheet sprayed with nonstick spray and bake at 475 for 20 minutes or until coating is golden borwn and chicken is no longer pink.
Nutrition Info:
Calories: 231 / Protein: 31g / Carbs: 9g / Total Fat: 7g / Fiber: 0.5g
I haven't tried to change up the coatings and the seasonings, but I think you should be able to do that. We actually used Italian seasoning instead of the parsley. I would think you could use taco seasoning, cajun seasoning, or whatever you like. You might want to change the mustard base if you do that though. Let me know if you try this!
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