Panko Lemon Chicken
Serves 4
Prep time: 10 min.
Cook time: 15-20 min.
Ingredients:
1 cup plain 1% or low fat yogurt
1/4 cup flat-leaf parsley, chopped
1 garlic clove, minced
Zest and juice of 1 lemon
Salt and pepper to taste
4 4-oz. boneless, skinless chicken breasts
1 cup whole-wheat (preferred) panko crumbs
2 tablespoons grated Parmesan cheese
1/2 teaspoon paprika
Olive oil cooking spray, or Olive oil in a mister
1 large seedless or english cucumber, finely diced
12 radishes, finely diced
Preparation:
1. Preheat oven to 450ºF. Fit a wire rack into a rimmed baking sheet to help the coating to be more crisp.
2. In a bowl, mix yogurt, parsley, garlic, lemon zest and juice, and a pinch of salt and pepper. Transfer half to a dish and add chicken. Turn to coat the chicken in the yogurt mixture. Set aside remaining yogurt mixture, without the chicken, to be used for the salad.
3. Combine panko, Parmesan and paprika. Dredge chicken in panko mixture. Transfer to rack in baking sheet. Mist chicken with cooking spray; sprinkle with salt and pepper.
4. Bake chicken until golden brown and cooked through, about 15 minutes.
5. In the set aside bowl of the yogurt mixture, stir cucumber and radishes and serve with chicken.
**Suggested to be served with a side of steamed broccoli.
Recipe adapted from Health Magazine
