This fast-to-fix faux-fried entrƩe with its crunchy, herby crust is the perfect foundation to complement one of our sauces or salsas, such as Barbecue Sauce (page 265) or Roasted Tomato Chipotle Salsa (page 269). Pair this dish with Green Beans and Corn (page 236) or Greens with Tomatoes and Parmesan (page 245) to add color to the plate.
Recipe information
Yield
Serves 4; 3 ounces chicken per serving
Ingredients
Preparation
Step 1
Pour the buttermilk into a shallow dish.
Step 2
In another shallow dish, stir together the panko, pecans, parsley, thyme, and pepper.
Step 3
Set the dishes and a large plate in a row, assembly-line fashion. Dip the chicken in the buttermilk, turning to coat and letting the excess drip off. Dip in the panko mixture, turning to coat and gently shaking off any excess. Using your fingertips, gently press the mixture so it adheres to the chicken. Transfer the chicken to the plate. Lightly spray the top side of the chicken with cooking spray.
Step 4
In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the chicken with the sprayed side down for 4 minutes. Turn over. Cook for 2 to 4 minutes, or until it is no longer pink in the center and the crust is golden brown.
Nutrition Information
Step 5
(Per serving)
Step 6
Calories: 220
Step 7
Total fat: 7.5g
Step 8
Saturated: 1.0g
Step 9
Trans: 0.0g
Step 10
Polyunsaturated: 1.5g
Step 11
Monounsaturated: 4.0g
Step 12
Cholesterol: 66mg
Step 13
Sodium: 95mg
Step 14
Carbohydrates: 9g
Step 15
Fiber: 1g
Step 16
Sugars: 0g
Step 17
Protein: 28g
Step 18
Calcium: 37mg
Step 19
Potassium: 332mg
Dietary Exchanges
Step 20
1/2 starch
Step 21
3 lean meat
