Easy Summer Dinner: Panko Crusted Chicken & Garden Salad

Every once in awhile I want to change up an old recipe and try out a healthier version.  Sometimes it takes a few attempts to perfect the recipe and sometimes - you nail it on the first try!  The latter was tonight! : )

I cut a skinless 7 oz chicken breast into strips, shaking them in a plastic bag to coat them lightly with whole wheat flour (about 1/2 cup).  Taking them out of the bag, I brushed them sparingly with one egg white and 2 Tbsp of water whisked together, removing them to a mixing bowl holding 3/4 cup of seasoned panko crumbs, coating the chicken pieces thoroughly. 

In a medium cast iron skillet, I'd heated 4 Tbsp of rosemary EVOO (which, I'm proud to say, I made myself from my own little herb garden) and placed the chicken pieces together in the skillet for about 3 minutes on the 1st side, 2 minutes on the second, creating a nice brown, crunchy coating on the chicken.

Removing the chicken pieces with tongs, I placed them on a paper towel to remove any excess EVOO (there wasn't much) and cool a bit while I whipped up 1/4 cup each of Dijon mustard and fresh honey, squeezed a lemon over the chicken and about a tsp into the dressing, adding 1 Tbsp of light Hellman's mayo and whisking all together. Perfect honey mustard for dipping the chicken into!

My Lexington Farmers' Market trip had provided me with fresh baby greens and tomatoes and fresh mushrooms so I quickly rinsed all and arranged them in a bowl with a drizzle of balsamic vinegar. 

Dinner in about 15 minutes total from start to finish and enough left-over chicken to have as part of lunch today! All good and all healthy! : )

Bon appetit!

Dream. Believe. Achieve!
Jan / HealthyLoserGal

2 comments:

Chubby McGee July 28, 2011 at 9:03 AM  

Mmmmmmmmmmm...panko. I love how crispy it makes stuff.

Stephanie July 29, 2011 at 10:06 AM  

That looks delicious! Thank you for sharing!