Photo: Lily Banse
Oven-Crisped Chicken
10 ingredients
Serves 4.
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Panko gives foods an extra-crunchy coating. It is bland, so sesame seeds and other seasonings provide a nice flavor boost here. Using aluminum foil placed directly on the oven rack, instead of a pan, helps the chicken brown better and cook through at the same time. The fine mist of cooking spray used to coat the chicken lets you make a great low-fat version of a fried favorite.
Estimated Nutrition (whole recipe, rough)
987
Calories
52g
Protein
37g
Fat
107g
Carbs
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Chicken | 100g cooked | 165 |
| Sesame | 1 tbsp (14g) | 120 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Egg | 1 large egg (50g) | 78 |
| Onion | 1 medium (110g) | 44 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 tsp. canola oil
- 1 cup panko
- 2 tsp. sesame seeds
- 1/2 tsp. sweet paprika
- 1/4 tsp. onion powder
- 1/2 tsp. kosher salt
- 1/8 tsp. freshly ground white or black pepper
- 1 egg white
- 1 to 1 1/4 lb. boneless, skinless chicken breasts, cut with the grain into strips 3/4 inch wide
- Canola oil cooking spray
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By williamssonoma ·
Recipe sourced from
openrecipes