Panko are Japanese-style bread crumbs. They're light and fluffy and cook up super-crispy.
The nutrition information for the brand I have (JFC brand) is 110 cal, 1 g fat, 1 g dietary fiber for 1/2 cup. In St. Louis you can buy Panko at Dierberg's in the Asian foods section.
1 cup canned tomato sauce
1 clove garlic, minced or crushed
1 T fresh basil, thinly sliced
1 cup Panko
2 T grated Parmesan cheese
1 t dried parsley
1 t dried oregano
1 t dried basil
1/4 cup flour
2 egg whites, beaten
1 pound uncooked boneless, skinless chicken breast
4 oz shredded mozzarella cheese, part skim, 2%, or fat-free
Salt and pepper
Preheat the oven to 375.
Combine tomato sauce, fresh basil and garlic in a small sauce pan. Simmer on low while preparing chicken.
Combine panko, parsley, oregano, and dried basil.
Slice chicken breasts in half horizontally. You should have 4 4-ounces pieces.
Season both sides of each piece with salt and pepper.
Dredge in flour, shaking off excess.
Dip in egg white, then in crumb mixture, pressing to adhere crumbs.
Place chicken on a wire rack on a cookie sheet.
Bake on upper rack of oven until crisp and cooked through, about 25 minutes.
Remove chicken from the oven and set oven to broil.
Lightly mist the chicken with non-stick spray and place under the broiler.
Watch it like a hawk until the bread crumbs get crispy and brown.
Remove chicken from the oven and sprinkle each piece with parmesan, then mozzarella cheese.
Return chicken to the oven and watch it like a hawk until the cheese just starts to melt.
Top each piece with some of the sauce and serve immediately. Don't drown them in sauce or you'll ruin the crispy coating.
4 servings
Points = 5 if you use fat-free mozzarella.
Points = 6 if you use 2% or part skim mozzarella.
Note: You won't use all the crumbs or flour, but it's easier to get a good coating if you start with more than you need. I ended up with 1/4 cup panko and 2 T flour left-over, so the points in this recipe are based on 3/4 cup panko and 2 tablespoons of flour.
The Johnson Family Cookbook