Lauren Kelly Nutritionist

Better Health, Better Food, Better You

Panko Parmesan Chia Crusted Chicken with Warm Tomato Bean Salad

on May 9, 2012

My kids love breaded chicken and pork.  I am thrilled because not only are these dishes easy to make, but they are a breeze to make healthier too.  I love using whole wheat panko bread crumbs (the whole wheat adds fiber and the panko gives more of a crunchy texture)  I think you know by now how much I love adding chia seed to my dishes.  Chia seeds are packed with antioxidants and fiber and they really are a super food!  The beans give even more fiber and protein too.  This dish is packs 5 grams of fiber and 40 grams of protein PER SERVING!!  

Ingredients

For the chicken:

4 boneless skinless organic chicken breasts

1 cup whole wheat panko bread crumbs

3 Tablespoons chia seeds (ground)

1 Tablespoon finely shredded parmesan cheese

1 teaspoon garlic powder

1 teaspoon dried basil

1 whole egg, 3 egg whites, beaten

For the Salad:

1 can white canellini beans (BPA FREE), rinsed and drained

5 plum tomatoes, chopped

1 cup baby spinach

3 cloves garlic, chopped

1 tablespoon grapeseed oil

Preheat oven to 350 degrees.

Place bread crumbs, parmesan, garlic powder, dried basil and chia seed in a large bowl.  Stir until well blended.

In another bowl, place all the eggs and beat them until well mixed.

Take each chicken breast, place in egg mixture first, then dredge in bread crumb mixture until completely covered.   Place in 9 x 13 casserole dish.

Bake for 30-35 minutes, turning over halfway. Bake until no longer pink at all.

While the chicken is cooking, put grapeseed oil in pan along with garlic and saute for 1-2 minutes until soft. Pour beans and chopped tomatoes in the pan along with the garlic. let simmer on low heat for 3-5 minutes until tomatoes get soft. Add baby spinach until blended and wilted.

Pour tomato-bean salad on top of chicken cutlet. Enjoy immediately 🙂

Nutrition Facts

Serving Size 1 breast and 1/4 cup of warm bean salad
Amount Per Serving:

  • Calories 316
  • Calories from Fat 70
  • Total Fat 7.7g
  • Saturated Fat 0.6g
  • Trans Fat 0.0g
  • Cholesterol 115mg
  • Sodium 235mg
  • Total Carbohydrates 20.7g
  • Dietary Fiber 5.3g
  • Sugars 4.7g
  • Protein 41.3g
*Nutritional information provided by http://www.caloriecount.com, not 100% guranteed
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3 responses to “Panko Parmesan Chia Crusted Chicken with Warm Tomato Bean Salad

  1. This looks absolutely delicious! I am going to try it with some GF bread crumbs and I bet my family will gobble it up.

  2. I love that you added chia seeds into your breading! Brilliant idea! The bean salad looks incredible, too! Thanks for sharing on Fit and Fab, Lauren!!

  3. […] it into your Panko Crust for pork or Chicken. Here’s a great recipe from Lauren Kelly, […]

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