June 02, 2007

The magic of Panko

In April of 2006, we posted an Easy Parmesean Chicken recipe but you can never have too many variations of ways to cook chicken, right?

Here's one from ATK that's part of their lower family favorites series (read: low cal/fat):
low fat parm chicken
...the magic's in toasting Panko (Japanese bread crumbs) and cutting down on the use of cheese.

The recipe is free if you join ATK and you can find it in their 7th season, complete with photos of how to prep chicken cutlets:



Onward!

Ingredients:
3 large boneless, skinless chicken breasts (about 8 oz. each)

Flour coating:
1/2 cup all purpose flour
1 1/2 tsp garlic powder
1 T salt
1/2 tsp pepper

Egg wash:
3 egg whites
1 T water

Crispy crust:
1 1/2 cups panko toasted with
1 T olive oil for 10 minutes over medium heat
and when cool mixed with
1 oz grated parmesan

Tomato sauce:
1 28 oz. can canned, diced tomatoes
4 cloves garlic
1 T tomato paste
1 tsp olive oil
1/8 tsp red pepper flakes
1 T chopped basil
salt and pepper to taste
*2 T mozzarella with topping

1. In a large skillet over medium heat, toast panko with olive oil 10 minutes stirring till brown (just pour the oil over panko in pan). When brown, transfer to shallow dish and when cool, mix in grated parmesan.

2. Pulse diced tomatoes in food processor till smooth. In a large saucepan, cook garlic, tomato paste, oil and red pepper flakes over medium heat until paste begins to darken, about 1-2 minutes. Add pureed tomatoes, stir, simmer and cook till thickened, about 20 minutes. Remove from heat and stir in basil. Season with salt and pepper to taste. Set aside (and try to avoid sampling as you're cooking!)

3. When panko is toasting or when tomato sauce is simmering, assemble flour coating and egg wash in two separate shallow dishes.

4. Also, line a cookie sheet with aluminum foil, spray a wire rack with vegetable oil spray and place atop cookie sheet. Adjust oven rack to the middle position, preheat to 475 degrees.

5. Prep chicken: remove fat, trim and halve breasts horizontally to form 2 cutlets and pound if needed. Pat dry with paper towel, dip into flour mix, pat off excess, dip next in egg wash and let excess drip off. Then press into panko/parmesan mix firmly and place on prepared wire rack.

6. Spray chicken pieces with vegetable oil spray, bake 475 for 15 minutes.

7. Top with 2 T of tomato sauce, 2 T shredded mozzarella. Return to oven for 5 minutes, or when cheese melts. Top with additional basil, sauce on side, grated cheese.

Yum!

Posted by Cathy at June 2, 2007 04:39 PM