A great alternative to fried chicken. The majority (but not all) of my family liked this recipe.
Crispy Pan-Fried Chicken with Ranch Dipping Sauce
More From Cooking Light
Total: 18 Minutes
- Calories: 292
- Fat: 12.9g
- Saturated fat: 1.7g
- Monounsaturated fat: 5.3g
- Polyunsaturated fat: 3.2g
- Protein: 23.4g
- Carbohydrate: 21.1g
- Fiber: 1g
- Cholesterol: 62mg
- Iron: 1.7mg
- Sodium: 453mg
- Calcium: 23mg
- 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
- 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.
- 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
- Then add…
- 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)
- Serves 2
- Each lunch has 504 calories, 21.2g fat,(5.3g sat fat), 34.7g protein, 48.5g carbs, 10.7g 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.
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