Oven-Fried Panko Chicken
1 serving of oven-fried panko chicken contains 649 Calories. The macronutrient breakdown is 16% carbs, 61% fat, and 23% protein. This is a good source of protein (66% of your Daily Value), potassium (9% of your Daily Value), and iron (51% of your Daily Value).
- Makes
- 6 servings
- Prep Time
- 15 minutes
- Cook Time
- 50 minutes
Ingredients
Directions
- Rinse chicken and pat dry. Cut chicken into approximately 10 serving pieces, cutting breasts crosswise in half. Set out butter and let soften.
- Preheat oven to 450F with rack in middle.
- Stir together panko, cayenne, 1/2 teaspoon salt, and 1/4 teaspoon pepper in a pie plate.
- Stir together butter, 1/2 teaspoon salt, and 1/4 teaspoon pepper in a small bowl, then brush all over chicken. Add chicken, 2 pieces at a time, to crumb mixture and coat evenly on both sides, pressing chicken into crumbs to help them adhere, then transfer, skin side up, to a shallow baking pan.
- Bake chicken until well browned and cooked through, 30 to 40 minutes. Let stand, uncovered, 5 to 10 minutes to crisp.
Nutrition Facts
For 1 serving of oven-fried panko chicken (229g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 649 | |
| Fats | 43g | 55% |
| Saturated fats | 17g | 87% |
| Trans fats | 1g | |
| Cholesterol | 197mg | 66% |
| Sodium | 388mg | 17% |
| Carbs | 26g | 10% |
| Net carbs | 25g | |
| Fiber | 2g | 6% |
| Sugar | 2g | |
| Protein | 37g | |
| Calcium | 90mg | 9% |
| Iron | 4mg | 51% |
| Potassium | 408mg | 9% |
| Vitamin D | 0.3μg | 2% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 63μg | |
| Caffeine | 0mg | |
| Choline | 9mg | 2% |
| Copper | 0.2mg | 23% |
| Fluoride | 1μg | |
| Folate (B9) | 92μg | 23% |
| Lycopene | 0μg | |
| Magnesium | 51mg | 12% |
| Manganese | 0.4mg | 16% |
| Niacin | 14mg | 87% |
| Pantothenic acid | 2mg | 42% |
| Phosphorus | 324mg | 46% |
| Retinol | 531μg | |
| Riboflavin (B2) | 0.5mg | 35% |
| Selenium | 30μg | 54% |
| Theobromine | 0mg | |
| Thiamine | 0.5mg | 38% |
| Vitamin A IU | 1877IU | |
| Vitamin A | 536μg | 60% |
| Vitamin B12 | 2μg | 86% |
| Vitamin B6 | 1mg | 49% |
| Vitamin C | 5mg | 5% |
| Vitamin D IU | 11IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0.3μg | |
| Vitamin E | 1mg | 3% |
| Vitamin K | 4μg | 3% |
| Zinc | 3mg | 29% |
| Sugars | ||
| Sugar | 2g | |
| Sucrose | 0g | |
| Glucose | 1g | |
| Fructose | 1g | |
| Lactose | 0g | |
| Maltose | 1g | |
| Galactose | 0g | |
| Starch | 21g | |
| Fats | ||
| Saturated fats | 17g | 87% |
| Monounsaturated fats | 15g | |
| Polyunsaturated fats | 7g | |
| Trans fats | 1g | |
| Fatty Acids | ||
| Total omega 3 | 0.2g | |
| Total omega 6 | 0.4g | |
| Alpha Linolenic Acid (ALA) | 0.1g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 2g | |
| Arginine | 2g | |
| Aspartic acid | 3g | |
| Cystine | 1g | |
| Glutamic acid | 6g | |
| Glycine | 2g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 2g | |
| Leucine | 3g | |
| Lysine | 3g | |
| Methionine | 1g | |
| Phenylalanine | 1g | |
| Proline | 2g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.4g | |
| Tyrosine | 1g | |
| Valine | 2g | |
Similar Foods
Oven-Fried Lemon Pepper Chicken Breasts https://www.vgourmet.com/oven-fried-lemon-pepper-chicken-breasts
Cauliflower Chicken Fried Rice http://www.joyfulhealthyeats.com/15-minute-cauliflower-chicken-fried-rice/
