Options

Format:
Include:
PRINT
Photo: Randy Mayor; Styling: Leigh Ann Ross Photo by: Photo: Randy Mayor; Styling: Leigh Ann Ross

Quick Pan-Fried Chicken Breasts

This fast, no-fuss pan-fried chicken is perfect for the hurried home-cook.

Cooking Light SEPTEMBER 2010

  • Yield: 4 servings (serving size: 1 chicken breast half)
  • Total: 43 Minutes

Ingredients

  • 4 (6-ounce) skinless, boneless chicken breast halves
  • 3 tablespoons canola mayonnaise
  • 2 tablespoons lower-sodium soy sauce
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon chile paste (such as sambal oelek)
  • 2 tablespoons olive oil, divided
  • 1 1/2 cups panko (Japanese breadcrumbs)

Preparation

1. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to an even thickness (about 1/2-inch), using a meat mallet or small heavy skillet. Combine mayonnaise, soy sauce, juice, and chile paste in a large zip-top plastic bag. Add chicken to bag; seal and marinate in refrigerator 15 minutes. Remove chicken from bag; discard the marinade.

2. Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Place panko in a shallow dish. Dredge chicken evenly in panko. Add half of chicken to pan; saute 4 minutes on each side or until chicken is done. Wipe pan clean with paper towels. Repeat procedure with remaining oil and chicken.

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: 403
  • Fat: 18g
  • Saturated fat: 1.9g
  • Monounsaturated fat: 11.2g
  • Polyunsaturated fat: 3.7g
  • Protein: 42.2g
  • Carbohydrate: 14.6g
  • Fiber: 0.7g
  • Cholesterol: 102mg
  • Iron: 1.4mg
  • Sodium: 498mg
  • Calcium: 21mg
advertisement
advertisement