Crispy Pan-Fried Chicken with Ranch Dipping Sauce

Health score
10%
Crispy Pan-Fried Chicken with Ranch Dipping Sauce
18 min.
2
380kcal

Suggestions


If you're on the lookout for a quick and satisfying meal that brings the crunch without the guilt, look no further than our Crispy Pan-Fried Chicken with Ranch Dipping Sauce! In just 18 minutes, you can whip up this delectable dish that's perfect for lunch or dinner. The tender chicken strips are coated in a crispy layer of panko breadcrumbs, giving them a delightful crunch with every bite. Paired with a creamy, reduced-fat ranch dipping sauce, it's the kind of dish that will make your taste buds dance.

This recipe is not only quick to prepare, but it's also a healthier alternative to traditional fried chicken, making it an ideal choice for those who want to enjoy comfort food without the excess calories. With just 380 calories per serving, this meal packs a protein punch while keeping the fat content in check. Plus, the addition of fresh veggie sticks like carrots, celery, and cucumbers offers a refreshing crunch that complements the rich ranch flavor perfectly.

Whether you're meal-prepping for a busy week or looking to impress family and friends with a homemade feast, this Crispy Pan-Fried Chicken recipe is a winner. So grab your frying pan, and let’s get cooking—your taste buds will thank you!

Ingredients

  • tablespoon canola oil 
  • tablespoon cornstarch 
  • large egg white lightly beaten
  • 0.5 teaspoon garlic powder 
  • Dash ground pepper red
  • tablespoons milk 1% low-fat
  • 0.5 cup panko bread crumbs (Japanese breadcrumbs)
  • 0.3 cup ranch dressing reduced-fat
  • ounce chicken breast boneless skinless

Equipment

  • bowl
  • frying pan

Directions

  1. Cut chicken breast into 6 strips.
  2. Combine cornstarch, garlic powder, and pepper in a shallow bowl.
  3. Combine milk and egg white in another shallow bowl.
  4. Place panko in a third shallow bowl. Dredge chicken in cornstarch mixture; dip in milk mixture.
  5. Place chicken in panko, turning to coat.
  6. Heat a medium nonstick skillet over medium-high heat.
  7. Add oil to pan; swirl to coat.
  8. Add chicken; saut 3 minutes on each side or until browned and done.
  9. Serve with ranch dressing.
  10. THE FAST-FOOD LOVER'S BENTO
  11. For the teen who needs to break a bad food habit, this box contains healthier options and a big dose of protein to help keep all engines firing through after-school activities.
  12. Make Our Recipe: Crispy Pan-Fried Chicken with Ranch Dipping Sauce
  13. Then add
  14. cup carrot sticks
  15. cup celery sticks
  16. cup cucumber sticks
  17. high-protein chewy granola bars (such as Kellogg's Fiber
  18. Plus Protein
  19. Mixed Nut Chewy Bars)
  20. Serves 2
  21. Each lunch has 504 calories, 2g fat,(3g sat fat), 7g protein, 5g carbs, 7g fiber, and 742mg sodium.

Nutrition Facts

Calories380kcal
Protein24.48%
Fat56.61%
Carbs18.91%

Properties

Glycemic Index
18.5
Glycemic Load
0.03
Inflammation Score
-3
Nutrition Score
14.771739187448%

Nutrients percent of daily need

Calories:380kcal
19%
Fat:23.53g
36.21%
Saturated Fat:3.35g
20.97%
Carbohydrates:17.69g
5.9%
Net Carbohydrates:16.9g
6.14%
Sugar:3.22g
3.58%
Cholesterol:62.98mg
20.99%
Sodium:512.82mg
22.3%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.9g
45.8%
Selenium:35.96µg
51.37%
Vitamin B3:9.93mg
49.63%
Vitamin K:46.41µg
44.2%
Vitamin B6:0.69mg
34.38%
Phosphorus:280.85mg
28.08%
Vitamin B5:1.63mg
16.25%
Vitamin B2:0.27mg
15.68%
Vitamin B1:0.22mg
14.44%
Vitamin E:2.09mg
13.92%
Potassium:424.1mg
12.12%
Manganese:0.18mg
8.8%
Magnesium:34.45mg
8.61%
Iron:1.21mg
6.71%
Vitamin B12:0.38µg
6.33%
Calcium:60.9mg
6.09%
Zinc:0.86mg
5.72%
Folate:22.02µg
5.5%
Copper:0.08mg
3.85%
Fiber:0.79g
3.17%
Vitamin D:0.28µg
1.87%
Vitamin A:87.12IU
1.74%
Vitamin C:1.07mg
1.29%
Source:My Recipes