Crispy Panko-Crusted Chicken with Golden Potato Wedges
Indulge in the delightful crunch of crispy panko-crusted chicken paired with perfectly roasted golden-brown potato wedges, accompanied by a vibrant side salad. This dish is not only flavorful and satisfying but also balanced with fresh and nutritious ingredients. Ideal for a cozy dinner, it's a great choice for a healthier homemade alternative to your favorite comfort meals.
2
Servings
275
Calories
13
Ingredients
Ingredients
baby potatoes (chats)
300 g (cut into wedges)
cooking spray
as needed (olive oil)
plain flour
1 tablespoon (for coating)
egg white
1 from 50 gram egg (beaten)
skim milk
1 tablespoon (mixed with egg white)
panko breadcrumbs
30 g (set on a plate)
skinless chicken breast halves
2 (150 g each) (trimmed of fat)
olive oil
2 teaspoons (for frying)
mixed salad greens
45 g (ready to use)
carrot
1 small (cut into sticks)
red capsicum (bell pepper)
1/2 small (cut into strips)
mung beans
30 g (1/3 cup)
lemon wedges
as needed (to serve)
Instructions
1
Preheat your oven to 210°C (fan-forced). Line two baking trays with parchment paper.
2
Arrange the potato wedges on one of the baking trays. Lightly spray them with the olive oil cooking spray and bake in the oven for 15 minutes.
3
While the potatoes are cooking, prepare the chicken coating: Place plain flour on a small plate. In a shallow bowl, whisk together the egg white and skim milk until well combined. Place the panko breadcrumbs on another plate.
4
Dip each chicken breast halve in the flour, coating both sides and shaking off any excess. Then, dip it into the egg and milk mixture, and finally coat it evenly in the panko breadcrumbs. Set aside on a clean plate.
5
Heat the olive oil in a large non-stick frying pan over medium heat. Add the coated chicken breasts and cook for about 1-2 minutes on each side, or until they achieve a golden-brown crust.
6
Transfer the seared chicken to the second baking tray and place it in the oven. Continue baking for 8-10 minutes until the chicken is cooked through, and the potato wedges are a deep, golden color.
7
In a salad bowl, combine the mixed salad greens, carrot sticks, red capsicum strips, and mung beans. Toss well to mix.
8
Serve the crispy chicken and golden potato wedges with a side of fresh salad and lemon wedges for squeezing over the chicken.
Nutrition Information
7.5g
Fat
32.5g
Carbs
22.5g
Protein
4g
Fiber
4.5g
Sugar
180mg
Sodium
Frequently Asked Questions
Frequently Asked Questions
What is the name of this recipe?
The recipe is Crispy Panko-Crusted Chicken with Golden Potato Wedges.
How many servings does this recipe make?
This recipe makes 2 servings.
What are the calories per serving?
Each serving contains 275 calories.
What is the protein content per serving?
There are 22.5g of protein per serving.
How much fat is in this dish?
The dish contains 7.5g of fat per serving.
What is the carbohydrate content?
There are 32.5g of carbohydrates per serving.
How much fiber is provided in this meal?
Each serving provides 4g of fiber.
What is the sugar content of this recipe?
The recipe contains 4.5g of sugar per serving.
How much sodium is in one serving?
There is 180mg of sodium per serving.
What oven temperature is required?
The oven should be preheated to 210°C (fan-forced).
What type of potatoes should be used?
Baby potatoes, also known as chats, are used.
How should the potatoes be prepared?
The potatoes should be cut into wedges.
How long do the potato wedges bake initially?
They bake for 15 minutes before the chicken is added.
What is used to coat the chicken?
The chicken is coated in plain flour, an egg white and skim milk mixture, and panko breadcrumbs.
What type of chicken is recommended?
Skinless chicken breast halves, trimmed of fat, are recommended.
How much panko breadcrumbs are needed?
30 grams of panko breadcrumbs are used for the coating.
What is mixed with the egg white?
One tablespoon of skim milk is whisked with the egg white.
How much olive oil is used for frying?
2 teaspoons of olive oil are used in the frying pan.
How long should the chicken be seared in the pan?
The chicken should be cooked for 1-2 minutes on each side until golden-brown.
How long does the chicken bake in the oven?
The chicken bakes for 8-10 minutes until cooked through.
What is included in the side salad?
The salad consists of mixed greens, carrot sticks, red capsicum strips, and mung beans.
How should the carrots be prepared for the salad?
The carrots should be cut into sticks.
How should the red capsicum be prepared?
The red capsicum (bell pepper) should be cut into strips.
How many mung beans are used?
30 grams or about 1/3 cup of mung beans are used.
What is the total ingredient count for this recipe?
There are 13 ingredients in total.
What garnish is recommended for serving?
Lemon wedges are recommended for squeezing over the chicken.
Is this recipe suitable for a healthy diet?
Yes, it is described as a healthier homemade alternative to comfort meals with fresh ingredients.
What is the weight of the chicken breasts used?
The recipe calls for two chicken breast halves, weighing 150g each.
How many grams of baby potatoes are needed?
The recipe requires 300g of baby potatoes.
What type of breadcrumbs provides the crunch?
Panko breadcrumbs provide the distinctive crispy texture.