I haven't been on top of my game the last couple days here so today when I was trying to figure out what to make for dinner I was trying to figure out what I could make with what I had in the house. I need to go to the grocery store, but haven't gotten there yet. Planning to go tomorrow though finally.
I knew I had boneless, skinless chicken breasts in the freezer. I pulled a couple of those out and then was trying to figure out what to make with them. I decided since I had brown rice in the pantry it would be something that would go well with brown rice. Then, I remembered this recipe I saw a while back and thought, I have all the ingredients, let's try it.
All I can say is, I am glad I did. It brought me back to those Shake 'n Bake kind of days of the past, but as a much healthier option. Not to mention, there is one ingredient that my husband doesn't care for, but he had NO idea it was in it (shh)! So, by now you are thinking, just give me the recipe...so here it is:
Panko Breaded Chicken Breasts:
Ingredients:
1lb. Boneless, Skinless Chicken Breasts
1/4 cp. Dijon Mustard
1/2 cp. Plain Greek Non-fat Yogurt
2tbsp. Safflower Oil
Garlic Powder (as much or as little as you like - my husband isn't a huge fan of garlic, so I always go on the lighter side, I would say I used 1/4 tsp. or so)
Black Pepper to taste
3/4 cp. Panko Bread Crumbs (whole wheat preferrably)
1 1/2 - 2 tbsp. Dried Parsley Flakes
Directions:
- Preheat oven to 450 degrees.
- If the chicken breasts are thick, pound them down so they are a bit thinner.
- In a small to medium bowl, whisk together the mustard, yogurt, oil & garlic powder.
- In a separate dish (I used a pie plate) mix together the Panko bread crumbs, black pepper to taste and the dried parsley flakes.
- Dip the chicken breast in the mustard mixture and coat both sides with the mustard.
- Then dip the chicken with mustard mixture on in the panko bread crumbs and coat both sides with the bread crumbs.
- Place the chicken on a baking sheet lined with parchment paper.
- Once all chicken has been coated with the mustard and the bread crumb mixtures and all are on the baking sheet, place in the pre-heated oven and back for 30-40 minutes (until chicken is cooked thoroughly) and the bread crumb topping is browned.
Serve with brown rice and broccoli, asparagus, green beans or a tossed salad for a complete meal.
NUTRITION FACTS (4 Servings):
Calories: 253; Carbs: 16gram; Fat: 5g; Protein: 34g; Sodium: 259mg; Sugar: 4g.
For the 21 Day Fix as pictured above with the rice & broccoli, this equaled 1-Red, 1-Yellow & 2-Green containers.
I hope you and yours enjoy this as much as my family did!
Thanks!
Sarah Strubhar
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