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Italian Panko "fried" Chicken

Estimated Nutritional Profile
Nutrient Quantity
Protein (g)18.791
Energy (kCal)125.48
Carbohydrates (g)8.7227
Total fats (g)1.1683
Temporal Sequence of Cooking Processes
Early Stage
Middle Stage Processes
    Late Stage
    Utensils Used
    | 1. Heat oven to 450. Place a rack on a baking sheet and spray with nonstick cooking spray. | 2. 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. | 3. 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. | 4. 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. | 5. Serve with heated marinara sauce. Accompany with cooked french fries and prepared cole slaw, if desired. | ---------------------------------------------------------------------------
    Estimated Nutritional Profile for Ingredients
    Ingredient Name Quantity Unit State Energy (kcal) Carbohydrates Protein (g) Total Lipid (Fat) (g)
    egg white 3 51.48 0.7227 10.790999999999999 0.1683
    dijon mustard 1 tablespoon - - - -
    panko breadcrumb 1 cup - - - -
    parmesan cheese 1/4 cup grated reduced fat 74.0 8.0 8.0 1.0
    purpose flour 1/2 cup - - - -
    chicken breast 4 boneless skinless boneless - - - -
    marinara sauce 3/4 cup heated - - - -

    - Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.

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