Panko-Crusted Chicken

By ernie70

Ingredients

• Nonstick cooking spray
• 2/3 cup buttermilk
• 3/4 cup whole wheat or white panko (Japanese-style bread crumbs)
• 1/2 teaspoon dried oregano, crushed
• 1/2 teaspoon ground cumin
• 1/2 teaspoon smoked or regular paprika
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper
• 4 small bone-in chicken breast halves, skinned (1-1/2 to 1-3/4 pounds total)

Preparation

Step 1

1. Preheat oven to 375 degrees F. Line a 15x10x1-inch baking pan with foil and coat foil with cooking spray. Set aside. Pour buttermilk into a medium bowl. In another medium bowl combine panko, oregano, cumin, paprika, salt, and pepper.

2. Dip chicken pieces into buttermilk, allowing excess to drip off. Coat chicken pieces in panko mixture and place, bone-side down, in prepared pan. Coat tops of chicken pieces with cooking spray.

3. Bake for 40 to 50 minutes or until chicken is tender and no longer pink (170 degrees F). Do not turn chicken pieces during baking.

Nutrition Facts Per Serving:
Servings Per Recipe: 4
Calories: 272
Protein(gm): 30
Carbohydrate(gm): 32
Fat, total(gm): 4
Cholesterol(mg): 71
Saturated fat(gm): 1
Monosaturated fat(gm): 1
Polyunsaturated fat(gm): 1
Dietary Fiber, total(gm): 6
Sugar, total(gm): 4
Vitamin A(IU): 583
Vitamin C(mg): 10
Thiamin(mg): 0
Riboflavin(mg): 0
Niacin(mg): 11
Pyridoxine (Vit. B6)(mg): 1
Folate(µg): 52
Cobalamin (Vit. B12)(µg): 0
Sodium(mg): 283
Potassium(mg): 572
Calcium(DV %): 61
Iron(DV %): 1
Diabetic Exchanges
Vegetables(d.e): 1
Starch(d.e): 2
Lean Meat(d.e): 3