Clean Eating Recipes: Baked Chicken Breasts with a Panko & Parmesan Crust
Embark on your clean eating journey with Wwei with her kitchen-experiments-turned-success recipes. Let's start with baked chicken breast with a bit of cheesy crunch!
I’ve been on a journey to learn how to eat clean, and along the way I’ve started to learn how to make healthy food, that are also simple and delicious. I used to be all about buying salads and wraps from Saladworks near my place, or having a sandwich from Subway when I’m not too keen to fork out 12 bucks for a meal. I still do that, usually for lunch, but now I know better and make my own dinner instead of buying from them. Eating clean can be very expensive (at least I think it is!), so it’s really better for your wallet if you decide to make your own meals.
We’re all busy individuals working full-time, so when we come home at the end of the day we just want a quick and simple meal that is also healthy and delicious. Personally, I want to spend as little time as possible in the kitchen, because after work honestly all I want to do is to relax on my bed binge-watching Friends. (Although on the weekend I make more complex meals.)
When I prepare my meals, all my vegetables are standardised. I usually get a lettuce mix, cherry tomatoes, and avocados. When I’m feeling fancy I add spinach or argula, and sometimes corn. If you want something filling, you can also include soba (buckwheat noodles). The fun part is choosing the protein you want to eat that night!
Today, it’ll be baked chicken breasts with a panko and parmesan crust.
INGREDIENTS (FOR 1 SERVING)
- 1 chicken breast (approx. 200g), cut into two inch cubes
- 1/2 cup grated parmesan cheese
- 1/2 cup panko
- Cooking spray
MARINADE FOR CHICKEN
- 1 tablespoon dijon mustard
- 1 tablespoon mixed herbs (or any herb of your choice, such as thyme, rosemary or oregano)
- 1 teaspoon paprika
- Preheat the oven to 230°C
- Combine the dijon mustard, mixed herbs, paprika and salt in a medium bowl. Mix well.
- Add the cubes of chicken breast and turn to coat completely in the marinade. Set aside. (I usually marinate it overnight in the fridge.)
- In a medium bowl, combine the parmesan and panko. Mix well.
- Dredge the chicken pieces in the mixture, coating evenly and heavily. Press the mixture onto the meat.
- Put the chicken pieces on a rack set over a baking sheet.
- Spray with a quick burst of cooking spray and put the sheet in the middle of the oven.
- Bake until the chicken is golden and cooked through, about 17 minutes.
- Remove from oven and they are ready to be eaten!
Recipe adapted from Food Network Magazine.
It tastes like breaded chicken, but a healthier version. It’s also very filling.