Healthy Crispy Chicken Breast on a Fennel-Orange Salad

Healthy Crispy Chicken Breast

  • 4   Chicken Breasts-boneless, skinless
  • ½ Cup  Whole Wheat Flour
  • 2 Each  Egg Whites
  • ¼ Cup  Skim or Reduced Fat Milk
  • 1 Cup  Panko Bread Crumbs or Cornflake Crumbs
  • 1 tsp. Orange Zest
  • 1 tsp. Lemon Zest
  • Vegetable Spray, Sea Salt and Freshly Ground Pepper as needed

Preheat oven to 400°f. Prepare breading station by placing the flour in shallow dish, prepare egg wash by whisking egg whites and milk together in a bowl, and place bread crumbs into shallow dish. Season the flour lightly with salt and pepper, mix to incorporate. Add the orange zest  into bread crumbs, and season to taste with salt and pepper. Bread chicken breasts by first dredging  in the flour, shake off the excess flour, dip in the egg wash, letting excess egg wash drip off, and then place chicken breasts into flavored bread crumbs. Press crumbs all over to adhere well. Place chicken breasts onto a wire rack set over a cookie sheet. Spray both sides of the chicken breasts with vegetable spray. Bake in the oven for about 15minutes until the internal temperature of the chicken breasts reached 165 degrees, or just until the juices run clear when pierced with fork. Serve over fennel-orange salad. (recipe below)

Fennel- Orange Salad

  • 1  Fennel Bulb- bulb cut into quarters, shaved finely using a peeler
  • 2  Oranges-peeled, cut into segments. Reserve juice for salad. Reserve citrus
  • ½ Cup  Red Onion-sliced thinly
  • 1 Tbsp.  Fresh Lemon Juice
  • ¼ Cup  Extra-Virgin Olive Oil
  • Sea Salt and Freshly Ground Pepper To Taste

Combine all ingredients gently to keep citrus segments intact. Squeeze the remaining juice from the leftover orange carcass after segmenting over salad.  Add a sprinkle of salt and pepper if desired just at service time to prevent the salad from becoming watery. Garnish with the reserved fennel fern tops.

Contact Us