Panko breadcrumb is a crispier way to bread your chicken, and it’s light flavor won’t overpower the sage seasoning. Serve Clean Eating‘s panko-crusted chicken with a bold side of hot (not spicy!), bite-tender collard greens sautéed with garlic, bell peppers and cannellini beans.
Panko-Crusted Chicken & Hot Greens
Ingredients
- 4 (5-ounce boneless, skinless chicken breasts, pounded into 1/2-inch thickness
-
1/2 cup plus 1 tablespoon (70 grams) whole-wheat flour, divided
- 1/4 teaspoon sea salt
- 1/2 teaspoon fresh ground black pepper
- 1 large (50 grams) egg
- 1 cup (110 grams) whole-wheat panko bread crumbs
- 2 tablespoon minced fresh sage leaves
- 2 tablespoon olive oil, divided
- 1 tablespoon minced garlic
- 1 small (75 grams) red bell pepper, seeded and thinly sliced
- 1/2 cup (125 grams) low-sodium chicken broth
- 1 bunch (about 4 cups or 145 grams) collard greens, ribs removed and leaves chopped
- 1/2 cup (90 grams) low-sodium canned cannellini beans, drained and rinsed
- Pinch red pepper flakes, to taste
Directions
Dredge chicken through flour mixture, shaking off any excess.
Combine salt, pepper, and egg. Dredge through egg mixture, shaking off excess.
Combine panko and sage. Dredge through panko mixture, gently pressing panko onto chicken. Transfer chicken to a large plate.
Line a separate large plate with paper towel and set aside. In a large nonstick skillet, heat 1 tbsp oil on medium-high. Working in batches if necessary, add chicken to skillet and cook, turning once, for 4 to 6 minutes per side, or until cooked through and no longer pink in center. Transfer to paper towel–lined plate. Cover with foil and set aside.
Return skillet to medium-high. Add garlic and bell pepper and sauté, stirring frequently, for 1 to 2 minutes, until softened. Sprinkle remaining 1 tbsp flour over top and stir quickly. Stir in broth and bring to a boil. Cook for 1 minute, until liquid is slightly thickened. Reduce heat to a simmer. Working in batches, add collard greens, about 2 cups per batch, cooking each batch until slightly wilted. Add beans, stir to combine and cook until heated through. Season with pepper flakes and toss to combine; remove from heat.
Spoon greens-beans mixture onto serving plates and top with chicken, dividing evenly.
Nutrition Information
Serves: 4 | Serving Size: 5-ounce chicken + 1 cup greens-beans mixture
Per serving: Calories: 421; Total Fat: 11g; Saturated Fat: 3g; Monounsaturated Fat: 5g; Cholesterol: 166mg; Sodium: 200mg; Carbohydrate: 38g; Dietary Fiber: 7g; Sugar: 2g; Protein: 40g
Nutrition Bonus: Potassium: 594mg; Iron: 20%; Vitamin A: 49%; Vitamin C: 59%; Calcium: 7%
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