Directions:
- Heat oven to 450. Place a rack on a baking sheet and spray with nonstick cooking spray.
- Whisk together egg whites and mustard in a shallow dish. In a second dish, blend the panko and cheese. Place the flour in a third dish.
- Coat the chicken with the flour, shaking off the excess. Dip in the egg mixture and then coat well with the panko. Place on prepared rack.
- Bake at 450 for 15 minutes and turn over. Bake additional 10 minutes or until internal temperature registers 160 on an instant read thermometer. Run under broiler for 1 minute if you wish to lightly brown.
- Serve with heated marinara sauce. Accompany with cooked french fries and prepared cole slaw, if desired.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 250.04 Kcal (1047 kJ) | ||
| Calories from fat | 61.65 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.85g | 11% | |
|---|---|---|---|
| Cholesterol | 23.11mg | 8% | |
| Sodium | 807mg | 34% | |
| Potassium | 321.52mg | 7% | |
| Total Carbs | 32.92g | 11% | |
| Sugars | 2.95g | 12% | |
| Dietary Fiber | 2.47g | 10% | |
| Protein | 14.8g | 30% | |
| Vitamin C | 1mg | 2% | |
| Iron | 1.7mg | 10% | |
| Calcium | 88.7mg | 9% | |
| Amount Per 100 g | |||
| Calories | 137.32 Kcal (575 kJ) | ||
| Calories from fat | 33.86 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.76g | 11% | |
|---|---|---|---|
| Cholesterol | 12.69mg | 8% | |
| Sodium | 443.19mg | 34% | |
| Potassium | 176.57mg | 7% | |
| Total Carbs | 18.08g | 11% | |
| Sugars | 1.62g | 12% | |
| Dietary Fiber | 1.36g | 10% | |
| Protein | 8.13g | 30% | |
| Vitamin C | 0.5mg | 2% | |
| Iron | 1mg | 10% | |
| Calcium | 48.7mg | 9% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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