TOTAL TIME: 35 MINS
2 boneless skinless chicken breasts
1/2 teaspoon kosher salt
1/4 teaspoon ground black pepper
1/4 cup all-purpose flour
1/4 cup whole-wheat panko breadcrumbs
1 egg large
1 tablespoon water
avocado oil spray
1 1/2 tablespoons ketchup
2 tablespoons Worcestershire sauce
1 tablespoon soy sauce (low sodium is fine)
1 tablespoon mirin
1 tablespoon granulated sugar
1/2 teaspoon Dijon mustard (optional)
Preheat the oven to 400 degrees Fahrenheit. Place an oven-safe baking rack inside a sheet pan (or line the sheet pan with parchment paper) and set aside.
Using a sharp knife, cut the chicken breasts in half lengthwise to create two thin chicken breasts out of each. If needed, pound the thick side of the chicken breast so it’s even with the thin side.
Season the chicken pieces with salt and pepper.
Place the flour and panko in two separate, shallow dishes. In a large bowl, whisk the egg with the water until it’s well combined
Dip each chicken piece into the flour, coating it evenly before dipping it into the egg mixture. Then, press the chicken into the panko until the breadcrumbs firmly adhere to each side.
Place the breaded chicken pieces on the prepared baking sheet and spray each side lightly with the avocado oil spray.
Bake for 25 to 30 minutes, until the chicken reaches an internal temperature of 165 degrees.
For the Sauce
Combine all sauce ingredients in a bowl and whisk to combine. Serve with chicken, either on top or on the side for dipping.
Serving size .5 CUP
Calories 126 cal
Fat, total 3g
- saturated 1g