It seems Panko crumbs are the latest craze, and I can see why, they make a crunchy baked chicken breast.
I prefer to save calories and fat by baking my chicken breast, instead of frying it. The problem is that regular bread crumbs often come out soggy. Panko holds it’s crunch, so it makes the perfect breading for anything you want to bake. I’ve used it for shrimp, salmon and pork, all with terrific results.
One half cup of Panko has 110 calories, 1g fat and 1g fiber. Purchased bread crumbs have 230 calories in 1/2 cup, 3g fat and 3g fiber (http://caloriecount.about.com). I’m even happier with my Panko choice now. Fewer calories and more crunch.
I served my sweet and spicy chicken breasts with Gina’s WW Cauliflower Fritters. What a delicious and nutritious meal. Can’t beat that!
- 16 ounces boneless skinless chicken breast
- 1 cup panko bread crumbs
- ½ cup low fat buttermilk
- 1 tablespoon honey
- 1 tablespoon Dijon mustard
- 1. Preheat oven to 350.
- 2. Combine buttermilk, honey and mustard in a bowl.
- 3. Put panko in another bowl.
- 4. Dredge chicken breasts through buttermilk mixture, and then through panko.
- 5. Place on cookie sheet sprayed with cooking spray, then spray the tops of the chicken breasts to moisten panko crumbs.
- 6. Bake for 20 minutes until chicken is no longer pink.
What’s good for me in this dish?
Chicken is a complete protein, with less saturated fat than beef. Much of the fat is in the skin, so it is best eaten without the skin, with chicken breasts being the leanest choice. Chicken provides 67% of your daily protein needs. It also has cancer protecting B vitamins, including Niacin and B6 for energy.
Amount Per Serving
Total Fat: 2.07g
Total Carbs: 11.85g
Dietary Fiber: 0.41g
Old Weight Watchers Points 4
Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com.