Panko Crusted Oven “Fried” Chicken
Who doesn’t love good ol’ Fried Chicken? Believe me, I know there is no true substitute, but for the Fried Chicken lover who wants to cut out most of the “fried” part of fried chicken, this one is for you.
Start with Boneless Skinless Chicken Breast
3 eggs beaten
1 cup milk
Panko Bread Crumbs
Italian Seasoning (optional)
Parmesan Cheese (optional)
small amount of cooking oil
In a deep bowl combine milk to beaten eggs, put in chicken and let set a couple of hours or even overnight.
In a pan or wide shallow dish, put in the Panko bread crumbs and at this point you can add Italian Seasoning and Parmesan Cheese or leave it plain or add any other seasonings you like.
Cover the bottom of a baking pan with a small amount of cooking oil and place the chicken pieces in a single layer.
Bake at 350 degrees for 20 minutes, turn and bake for another 20 minutes.
Why Panko bread crumbs? Panko bread crumbs are lighter, crisp up nicer, and as you can see from the table below contains a lot less sodium.
The reason I first picked up the Panko was that I was reading the labels of all other brands and all of those had HFCS, and most had hydrogenated oils. So I tried the Panko on a whim and the family loved it.
Of course you can make your own bread crumbs or even Panko style bread crumbs and avoid all the unwanted ingredients as long as you start with a good bread.
Panko Vigo Italian Bread Crumbs
Total Fat: 2.5g Total Fat: 1.5g
Carbs: 19g Carbs: 21 g
Fiber: 0 Fiber: 2g
Protein 2g Protein: 4g
Sodium: 50mg Sodium: 490mg
I’m willing to have 1g more fat, and 2g less protein to avoid 440mg of sodium.
Next time I try this recipe I’m going to try it with cumin and crushed red pepper instead of Italian seasoning.
UPDATE: I have tried this recipe with ground red pepper and cumin, we loved it.
We have also had it with just salt and pepper, and we have tried it with a little honey.
All are very good.
Do you use Panko? If so, please share your recipe. We would love to try it.