![lemon panko chicken](https://cdn.statically.io/img/www.eatingwell.com/thmb/YDC7vtfguHEJpUFUc9DZdVgVU_U=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/Lemon-Panko-Chicken-1x1-1-aff0908aa21b44168a5fd135d53bc225.jpg)
Ingredients
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4 (4 ounce) thin-sliced boneless, skinless chicken breasts
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½ teaspoon dried oregano
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½ teaspoon paprika
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¼ teaspoon salt
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1 large egg, beaten
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⅓ cup whole-wheat panko breadcrumbs
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⅓ cup Italian-seasoned breadcrumbs
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1 tablespoon grated lemon zest
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¼ teaspoon cracked black pepper
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Olive oil cooking spray
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2 tablespoons chopped fresh parsley
Directions
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Preheat oven to 425°F. Line a large rimmed baking sheet with parchment paper.
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Pat chicken dry and place in a medium bowl. Sprinkle both sides with oregano, paprika and salt.
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Place egg in a shallow bowl. Combine panko, Italian breadcrumbs, lemon zest and pepper in another shallow bowl.
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Dip one piece of chicken in the egg mixture. Dredge in the breadcrumb mixture, pressing to adhere. Place on the prepared baking sheet; repeat with the remaining chicken. Lightly coat both sides of the chicken with cooking spray. Bake, flipping once, until the breadcrumbs are golden and crisp and an instant-read thermometer inserted in the thickest part of the chicken registers 165°F, 8 to 9 minutes per side. Sprinkle with parsley.
Equipment
Parchment paper
Nutrition Facts (per serving)
213 | Calories |
5g | Fat |
12g | Carbs |
29g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 4 | |
Serving Size 1 chicken breast | |
Calories 213 | |
% Daily Value * | |
Total Carbohydrate 12g | 4% |
Dietary Fiber 1g | 4% |
Total Sugars 1g | |
Protein 29g | 58% |
Total Fat 5g | 6% |
Saturated Fat 1g | 5% |
Cholesterol 129mg | 43% |
Vitamin A 405IU | 8% |
Vitamin C 4mg | 4% |
Vitamin D 11IU | 3% |
Vitamin E 1mg | 4% |
Folate 20mcg | 5% |
Vitamin K 32mcg | 27% |
Sodium 365mg | 16% |
Calcium 41mg | 3% |
Iron 1mg | 6% |
Magnesium 36mg | 9% |
Potassium 419mg | 9% |
Zinc 1mg | 9% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.