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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is NOT safe for those who are sensitive to gluten.

 

"Cook ingredients that you are used to cooking by other techniques, such as fish, chicken, or hamburgers. In other words be comfortable with the ingredients you are using."
-Bobby Flay, Chef

The refrigerator light goes on...

Panko crumbs are the Japanese variety of bread crumbs, being lighter and crispier than regular bread crumbs. They're pretty easy to find nowadays and can often be found in the international section of your local market.

Family Friendly Tip: Frozen chicken breasts tend to be a more uniform size than fresh breasts and are easier to regulate for portion control. If you purchase your meat in bulk quantities and freeze anyway, you are saving time, money, and calories.

Chicken Safety, Temperature of the Meat, Cleanup


It is important to be very careful when handling poultry. Use the freshest chicken  or turkey possible.  If there is any odd odor dont use it.  Rinse the thoroughly in cold water prior to preparing it. 

Only cut poultry on a plastic cutting board and wash the cutting board, your hands and knives in soapy water as soon as you are finished.  This reduces the risk of spreading the bacteria to other foods. 

Cooking thoroughly is the key to good handling of poultry.  Using a small instant thermometer to check for the right temperatures.  Whole chicken (or any poultry) should reach 180 F in the thigh or 170 F in the breast.  The recommendation is similar for pieces of cut chicken. 

Free range chickens have not been proven to be safer.  Many of the growers of free range chickens dont use antibiotics and feed their chickens carefully but there is no proof that this results in a bacteria free bird.  My experience is, however, that free range chickens taste better.



 

Quickie Mustard Panko Crusted Chicken Breast



Servings = 4 | Serving size =4 ounces chicken

Cooking Time = 30 Minutes

This recipe can be multiplied by 2,3,4,5.

This recipe makes great leftovers.

Serve with Plain Mashed Potatoes or Brown and Wild Rice or Brown Rice

AND

Serve with Herbed Zucchini or Maple Sweetened Collard Greens or Mary's Simple Greens and Beans or Green Beans Almondine

4 4 ounce boneless skinless chicken breasts
1/2 cup panko crumbs
2 tsp dried basil
1 tsp black pepper
1/2 tsp garlic powder
1/4 cup dijon mustard

Preheat the oven to 375F.

Rinse the chicken breasts and pat dry.

Mix the panko, basil, pepper, and garlic powder in a shallow dish.

Brush the chicken breasts with mustard and lay in the dish containing the panko mixture. Cover the chicken with panko and pat gently so that the breading adheres to the surface of the chicken.

Place in the freezer for about 5 minutes.

Place a layer of parchment paper on a heavy baking sheet and lightly spray with canola or olive oil. Remove the chicken from the freezer and carefully place on the baking sheet.

Bake for 25 minutes or until the chicken reaches an internal temperature of 165F. Serve.

Nutrition Facts

Serving size = 4 ounces

Servings = 4

.

Amount Per Serving

Calories 130 Calories from Fat 20
  % Daily Value
Total Fat 2g 3%
    Saturated Fat 0g 0%
    Monounsaturated Fat 1g  
    Trans Fat 0g  
Cholesterol 41mg 14%
Sodium 375mg 16%
Total Carbohydrates 8g 3%
    Dietary Fiber 1g 5%
    Sugars 1g  
Protein 19g  
Vitamin A 1% Vitamin C 3%
Calcium 5% Iron 7%
Vitamin K 6 mcg Potassium 242 mg
Magnesium 36 mg