Crispy Panko Chicken with a Simple Summer Salad

Crispy Panko Chicken with a Simple Summer Salad
Crispy Panko Chicken with a Simple Summer Salad
  • prep: 0 hr
  • cook: 15 min
  • total: 15 min
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  • servings:
  • Ingredients

    • 2 chicken breasts
    • 2 teaspoons salt
    • 2 teaspoons pepper
    • 2 teaspoons garlic powder
    • ½ cup all-purpose or whole wheat flour
    • 1 egg and 1 egg white, beaten
    • 1 cup regular or whole wheat panko
    • 3 teaspoons peanut oil (or olive oil)
    • 4-5 big handfuls of lettuce, torn/chopped
    • ½ red bell pepper, sliced
    • 1 cup grape tomatoes
    • 1 cucumber, sliced
    • 1 ear of corn, grilled and corn cut off the cob
    • dressing of your choice (I used a fat-free honey mustard)

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 3
    • Amount Per Serving
    • Calories: 506 % Daily Value *
    • Total Fat: 16 g 25.1%
    • Saturated Fat: 4 g 19%
    • Trans Fat: 0 g %
    • Cholesterol: 63 mg 20.9%
    • Sodium: 1659 mg 69.14%
    • Calcium: 53 mg 5.28%
    • Potassium: 715 mg 20.44%
    • Magnesium: 0 mg 0%
    • Iron: 4 mg 21.93%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 61 g %
    • Dietary Fiber: 11 g 42.31%
    • Sugar: 7 g
    • Protein: 32 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 4 g
    • Vitamin A 69.24%
    • Vitamin C 119.68%
    • Vitamin D 3.87%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat2
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch3
    • Exchange - Vegetables2
    • Exchange - Lean Meat3
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total4 oz-eq
    • MyPlate - Vegetable Total2 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total3 oz-eq

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