Prep: 30 minutes; Cook: 12 minutes. Our pan-fried chicken dinner slashes 824 calories and 72 grams of fat, compared with a traditional meal of deep-fried chicken, biscuits, and coleslaw.

Marge Perry
Recipe by Health September 2007

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Anna Williams; Styling: Philippa Brathwaite

Recipe Summary

Yield:
Makes 4 servings (serving size: 1/4 pound chicken, 3/4 cup noodles, and 1 1/4 cups slaw)
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • To make slaw, combine rice vinegar, sugar, kosher salt, and chili oil, stirring to dissolve sugar. Toss with coleslaw and orange slices; let the mixture sit 10–15 minutes before serving.

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  • Cook the soba noodles according to the package directions. Drain the noodles, and rinse them under cold water.

  • Combine the panko, sesame seeds, and salt on a plate.

  • Dip the chicken breast tenders into the egg white. Then dredge the chicken breast tenders in the panko–sesame seed mixture.

  • Heat 1 tablespoon of the sesame oil in a large nonstick skillet over medium-high heat. Add the chicken breast tenders and cook 4–5 minutes per side, or until cooked through. Wipe out pan.

  • Add the remaining sesame oil to the pan. Stir in the garlic and ginger; cook, stirring, 30–45 seconds until soft. Remove from heat and stir in the soy sauce, rice vinegar, and honey. Reserve 2 tablespoons of the sauce and toss the remaining with the soba noodles and scallions.

  • Place chicken on top of the soba noodles and drizzle with reserved 2 tablespoons of sauce. Serve the Asian slaw alongside.

Nutrition Facts

515 calories; fat 10g; saturated fat 2g; mono fat 4g; poly fat 4g; protein 38g; carbohydrates 72g; fiber 6g; cholesterol 63mg; iron 3mg; sodium 915mg; calcium 112mg.