Panko-crusted Chicken
(1 vote)
(1 vote)
Health Score:
59 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
746
calories
Calories
Healthy, because
Even smarter
Nutritional values
This dish provides you with protein and satiating carbs from the bread crumbs. Protein is important for the structure of cells and the building up of muscles. This simple dish will put a smile on everyone's faces and satisfy their stomachs too.
Crusted chicken is a very versatile dish because you could serve it by itself or on top of a salad, rice, or noodles. They could even be a great appetizer as nuggets. Simply cut the chicken into cubes before breading and frying them.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 746 cal. | (36 %) | ||
| Protein | 58 g | (59 %) | ||
| Fat | 36 g | (31 %) | ||
| Carbohydrates | 48 g | (32 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.5 g | (12 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.8 μg | (4 %) | ||
| Vitamin E | 19.9 mg | (166 %) | ||
| Vitamin K | 8.6 μg | (14 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 32.8 mg | (273 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 64 μg | (21 %) | ||
| Pantothenic acid | 2.5 mg | (42 %) | ||
| Biotin | 15.3 μg | (34 %) | ||
| Vitamin B₁₂ | 1.3 μg | (43 %) | ||
| Vitamin C | 0 mg | (0 %) | ||
| Potassium | 693 mg | (17 %) | ||
| Calcium | 75 mg | (8 %) | ||
| Magnesium | 77 mg | (26 %) | ||
| Iron | 3.7 mg | (25 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 3.2 mg | (40 %) | ||
| Saturated fatty acids | 4.7 g | |||
| Uric acid | 405 mg | |||
| Cholesterol | 233 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 Chicken breasts (skinned)
- 4 Tbsps all-purpose flour
- 2 eggs (beaten)
- 2 cups panko breadcrumbs
- 1 cup vegetable oil
- soy sauce (to serve)
Preparation
Kitchen utensils
1 Cutting board, 1 Small knife, 1 Peeler, 1 Tweezers, 1 Poultry shears, 1 großer Roasting pan, 1 Measuring cups, 1 Small pot, 1 Carving fork, 1 Ladle, 1 Oven rack, 1 tiefes Baking sheet (Fettpfanne), 1 Sieve, 1 Fat separator, 1 Tablespoon, 1 Immersion blender, 1 Whisk, 1 große flache Bowl
Preparation steps
1.
Beat the chicken breasts with a rolling pin to flatten.
2.
Season the flour with salt and pepper and place in a shallow bowl.
3.
Place the beaten eggs in a shallow bowl and the breadcrumbs onto a plate.
4.
Heat the oil in a large skillet over a medium heat.
5.
Dip the chicken breasts in the flour, shake off any excess then dip into the egg and then the breadcrumbs.
6.
Fry the chicken for 3 - 4 minutes on each side or until golden brown. Drain on kitchen paper, cut into slices and serve hot, dipping in the soy sauce.
