Wholewheat Panko and Herb–Crusted Chicken
Preheat the oven to 200°C.
In a shallow bowl, mix the panko, lemon zest, parsley, pepper, and salt. Dip the
chicken into the egg, then coat with the panko mixture, patting it on carefully.
Heat the olive oil in a nonstick frying pan over medium-high heat. Add the
chicken and cook for 1 to 2 minutes per side. Transfer to a baking sheet and bake
for 18 to 20 minutes. Serve with a big side salad.
Note: Wholewheat panko is good for more than just breading. Sprinkle it over
slow-cooked dishes—such as chilli or stews—to add a crisp, crunchy texture.
SERVES 2
6 tablespoons wholewheat panko bread crumbs
Zest of 1 lemon
2 tablespoons chopped fresh flat-leaf parsley
2 teaspoons freshly ground black pepper
½ teaspoon coarse salt
2 (150-g) boneless, skinless chicken breasts
2 large eggs, lightly beaten
2 teaspoons olive oil
(BEFORE SIDE SALAD) 354 CAL, 14 G FAT (3 G SATURATED), 43 G
PROTEIN, 13 G CARB, <1 G SUGAR, 2 G FIBRE, 652 MG SODIUM PER
SERVING
EXTRA VEGGIE POWER! Serve with a nice helping of steamed green beans
or asparagus.