Kids

Meg's Pan-Fried Chicken is for Dinner.

Meg's Pan-Fried Chicken takes 5 minutes to prepare.

Meg's Pan-Fried Chicken takes 15 minutes to cook.

Meg's Pan-Fried Chicken makes 4 servings.

The ingredients for Meg's Pan-Fried Chicken are:

4 4-ounce chicken breasts, skin and fat removed
1 tablespoon whole-wheat flour
1 egg white, beaten until foamy
1/2 cup panko (Japanese-style breadcrumbs)*
1 teaspoon dried thyme
1/2 teaspoon sweet paprika
1/2 teaspoon onion powder
2 teaspoons olive oil

*Use whole-wheat breadcrumbs if you can?t find panko.

Here is how you make Meg's Pan-Fried Chicken:

Preheat the oven to 375 degrees F. Coat a 9 ? 13-inch baking dish with cooking spray. Line up three flat dishes as a breading station. The first dish should hold the flour and the second the beaten egg white. In the third, combine the panko, thyme, paprika, and onion powder.Coat a large skillet with cooking spray and place it over medium-high heat. Add 1 teaspoon of the olive oil. Prep the chicken in two batches. Pat each piece of chicken dry with paper towels. Dredge two pieces of chicken in the flour, then dip them in the egg white, and coat them with the breadcrumbs. Add them to the hot skillet and cook for 3 minutes per side, then transfer them to the baking dish. Add the remaining teaspoon of oil to the skillet for the second batch. Repeat the breading and pan-frying process with the other two chicken breasts, then bake them in the preheated oven for 7 to 8 minutes, or until the meat is no longer pink and reaches an internal temperature of 165 F using a quick-read thermometer.

The nutritional information for Meg's Pan-Fried Chicken is:

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 183.1

• Total Fat: 5.5 g
• Cholesterol: 70.2 mg
• Sodium: 74.8 mg
• Total Carbs: 4.7 g
• Dietary Fiber: 1.0 g
• Protein: 27.5 g

The dietary needs meet for Meg's Pan-Fried Chicken is Low Fat