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Photo: Grant Cornett; Styling: Angharad Bailey

Crispy Pan-Fried Chicken with Ranch Dipping Sauce

The panko breading holds up and stays crisp when these chicken fingers are made ahead.

Cooking Light SEPTEMBER 2013

  • Yield: Serves 2 (serving size: 3 chicken strips and 2 tablespoons ranch dressing)
  • Hands-on:18 Minutes
  • Total:18 Minutes

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

Preparation

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.

Note:

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.

Nutritional Information

Amount per serving
  • 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
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Crispy Pan-Fried Chicken with Ranch Dipping Sauce recipe

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