Tuesday, March 12, 2013

Mustard-Herb Panko-Crusted Chicken

I enjoy eating meat but have never enjoyed handling raw meat. It's kinda gross-feeling and cold, but I think the main reason for my raw meat aversion is that it takes a lot of effort to keep the germs in check. When handling raw meat, I wash my hands every five seconds, spray everything with copious amounts of bleach, and use tongs to minimize how much I have to actually touch the raw meat. My high school culinary arts teacher would be proud!

Despite having to handle raw chicken and douse my kitchen in bleach afterward, this crusted chicken was worth it. It had a nice balance of flavor--the mustard was a star player but not overwhelming, and the Parmesan and herbs were great additions to the breading. The end result was flavorful and moist.

Toward the end of the cooking time my chicken wasn't as browned as I thought it should be, so I spritzed on a bit of olive oil for the last 5-10 minutes of baking time, and I think that helped. During preparation, the Dijon mixture tried to slide off the chicken before I could dunk it in the breading mixture, so I'd suggest patting your chicken breasts dry with paper towels before seasoning them and rubbing/spreading them with the Dijon mixture (I'm adding that step to the directions below).

I served this chicken with some Brussels sprouts that didn't do too well and some rice pilaf from a box.

Mustard-Herb Panko-Crusted Chicken Breasts

From Prevention RD
Yield: 2 servings

2/3 cup panko crumbs
1 tsp. Italian seasoning
2 tsp. dried parsley
1 tsp. dried thyme
1-1/2 Tbsp. Parmesan cheese, grated (the powdery kind)
2 (6-oz.) boneless, skinless chicken breasts
1/8 tsp salt and freshly cracked, pepper, to taste
3 Tbsp. Dijon mustard
1 clove of garlic, minced
Cooking spray

Preheat the oven to 450. Coat a baking sheet with tin foil and spray with cooking spray.

Pour the panko crumbs, Italian seasoning, parsley, Parmesan, and thyme onto a plate or wide, shallow bowl; mix until well combined. Pat chicken dry with paper towels. Season both sides of the chicken breasts with salt and pepper. Mix the mustard and garlic together then rub evenly all over each chicken breast (I spread it on with a spoon). Roll each chicken breast in the panko mixture until coated; place on the baking sheet.

Bake for 20-25 minutes or until a meat thermometer reads 170 degrees. Let the meat rest for 3-4 minutes before slicing and serving.

Nutrition Information (per serving; from Prevention RD)
279 calories; 3.5 g. fat; 87 mg. cholesterol; 583 mg. sodium; 13.0 g. carbohydrate; 0 g. fiber; 42.5 g. protein

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