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Crispy Pan-Fried Chicken with Ranch Dipping Sauce

Photo: Grant Cornett; Styling: Angharad Bailey
Hands-on time 18 mins
Total time 18 mins
Yield Serves 2 (serving size: 3 chicken strips and 2 tablespoons ranch dressing)
The panko breading holds up and stays crisp when these chicken fingers are made ahead.

Ingredients

  • 1 (6-ounce) skinless, boneless chicken breast
  • 1 tablespoon cornstarch
  • 1/2 teaspoon garlic powder
  • Dash of ground red pepper
  • 2 tablespoons 1% low-fat milk
  • 1 large egg white, lightly beaten
  • 1/2 cup panko (Japanese breadcrumbs)
  • 1 tablespoon canola oil
  • 1/4 cup reduced-fat ranch dressing

Nutrition Information

  • calories 292
  • fat 12.9 g
  • satfat 1.7 g
  • monofat 5.3 g
  • polyfat 3.2 g
  • protein 23.4 g
  • carbohydrate 21.1 g
  • fiber 1 g
  • cholesterol 62 mg
  • iron 1.7 mg
  • sodium 453 mg
  • calcium 23 mg

How to Make It

  1. Cut chicken breast into 6 strips. Combine cornstarch, garlic powder, and pepper in a shallow bowl. Combine milk and egg white in another shallow bowl. Place panko in a third shallow bowl. Dredge chicken in cornstarch mixture; dip in milk mixture. Place chicken in panko, turning to coat.

  2. Heat a medium nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add chicken; sauté 3 minutes on each side or until browned and done. Serve with ranch dressing.

  3. THE FAST-FOOD LOVER'S BENTO

  4. For the teen who needs to break a bad food habit, this box contains healthier options and a big dose of protein to help keep all engines firing through after-school activities.

  5. Make Our Recipe: Crispy Pan-Fried Chicken with Ranch Dipping Sauce

  6. Then add…

  7. 1 cup carrot sticks

  8. 1 cup celery sticks

  9. 1 cup cucumber sticks

  10. 2 high-protein chewy granola bars (such as Kellogg's FiberPlus Protein Mixed Nut Chewy Bars)

  11. Serves 2

  12. Each lunch has 504 calories, 2g fat,(3g sat fat), 7g protein, 5g carbs, 7g fiber, and 742mg sodium.

Cook's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.