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Quick Pan-Fried Chicken Breasts Recipe

Quick Pan-Fried Chicken Breasts Recipe

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Ingredients

Count

Nutrition

229

Calories

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Ingredients:

Serving

4 (6-oz) skinless, boneless chicken breast halves
3 tbsp canola mayonnaise
2 tbsp lower-sodium soy sauce
2 tbsp fresh lemon juice
1 tbsp chile paste (such as sambal oelek)
2 tbsp olive oil, divided
1 1/2 cups panko ( japanese breadcrumbs)

Directions:

Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to an even thickness (about 1/2-inch), using a meat mallet or small heavy skillet. Combine mayonnaise, soy sauce, juice, and chile paste in a large zip-top plastic bag. Add chicken to bag; seal and marinate in refrigerator 15 minutes. Remove chicken from bag; discard the marinade.
Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Place panko in a shallow dish. Dredge chicken evenly in panko. Add half of chicken to pan; saute 4 minutes on each side or until chicken is done. Wipe pan clean with paper towels. Repeat procedure with remaining oil and chicken.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	228.6 Kcal (957 kJ)
Calories from fat	128.36 Kcal
		% Daily Value*
Total Fat	14.26g	22%
Cholesterol	17.98mg	6%
Sodium	750.94mg	31%
Potassium	87.8mg	2%
Total Carbs	17.09g	6%
Sugars	1.73g	7%
Dietary Fiber	0.89g	4%
Protein	9.08g	18%
Vitamin C	3.2mg	5%
Vitamin A	0.5mg	17%
Iron	0.9mg	5%
Calcium	6.6mg	1%

Amount Per 100 g
Calories	148.25 Kcal (621 kJ)
Calories from fat	83.24 Kcal
		% Daily Value*
Total Fat	9.25g	22%
Cholesterol	11.66mg	6%
Sodium	486.99mg	31%
Potassium	56.94mg	2%
Total Carbs	11.08g	6%
Sugars	1.12g	7%
Dietary Fiber	0.58g	4%
Protein	5.89g	18%
Vitamin C	2.1mg	5%
Vitamin A	0.3mg	17%
Iron	0.6mg	5%
Calcium	4.3mg	1%

* 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.

Tastes

salty
savory
bitter
sweet

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