- 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
- 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
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.
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.
THE FAST-FOOD LOVER'S BENTO
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.
Make Our Recipe: Crispy Pan-Fried Chicken with Ranch Dipping Sauce
1 cup carrot sticks
1 cup celery sticks
1 cup cucumber sticks
2 high-protein chewy granola bars (such as Kellogg's FiberPlus Protein Mixed Nut Chewy Bars)
Each lunch has 504 calories, 2g fat,(3g sat fat), 7g protein, 5g carbs, 7g fiber, and 742mg sodium.
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.