Panko-Crusted Chicken with Roasted Corn Hash and Buttermilk Dressing

Health score
22%
Panko-Crusted Chicken with Roasted Corn Hash and Buttermilk Dressing
50 min.
4
406kcal

Suggestions

Ingredients

  •  ears corn yellow with husks
  • tablespoon flat-leaf parsley fresh chopped
  •  green onions thinly sliced
  • 0.5 teaspoon ground pepper red divided
  • 0.4 teaspoon kosher salt divided
  • teaspoon juice of lemon fresh
  • 1.3 cups buttermilk low-fat divided
  • tablespoon olive oil 
  • cup panko bread crumbs (Japanese breadcrumbs)
  • 0.5 teaspoon paprika divided
  • tablespoon bottled roasted bell pepper liquid red
  • ounces bottled roasted bell peppers red chopped
  • 16 ounce chicken breast halves boneless skinless cut in half lengthwise
  • slices center-cut bacon chopped

Equipment

  • bowl
  • frying pan
  • oven
  • ziploc bags
  • slotted spoon

Directions

  1. Preheat oven to 40
  2. Combine 1 cup buttermilk, 1/4 teaspoon paprika, and 1/4 teaspoon ground red pepper in a large zip-top plastic bag.
  3. Add chicken; seal bag, and marinate in refrigerator 30 minutes, turning bag occasionally.
  4. Place corn directly on oven rack.
  5. Bake at 400 for 30 minutes. Cool slightly; remove husks and silks.
  6. Cut kernels from ears of corn, and place in a large bowl; discard corn cobs.
  7. Combine remaining 1/4 cup buttermilk, parsley, and lemon juice in a bowl.
  8. Combine remaining 1/4 teaspoon paprika, remaining 1/4 teaspoon ground red pepper, and panko in a shallow dish.
  9. Remove chicken from marinade; discard marinade.
  10. Sprinkle chicken evenly with 1/4 teaspoon salt. Dredge chicken in panko mixture.
  11. Place bacon in a large nonstick skillet over medium heat; cook 8 minutes or until crisp.
  12. Remove bacon from pan with a slotted spoon; set aside.
  13. Add oil to drippings in pan.
  14. Add chicken; cook 4 minutes on each side or until golden brown and done.
  15. Combine remaining 1/8 teaspoon salt, corn, bacon, green onions, roasted red peppers, and red pepper liquid in a large bowl. Divide corn mixture evenly among 4 plates; top each with 1 chicken cutlet.
  16. Drizzle with buttermilk dressing.

Nutrition Facts

Calories406kcal
Protein32.84%
Fat34.65%
Carbs32.51%

Properties

Glycemic Index
27.75
Glycemic Load
0.18
Inflammation Score
-8
Nutrition Score
24.851304541463%

Flavonoids

Eriodictyol
0.06mg
Hesperetin
0.18mg
Naringenin
0.02mg
Apigenin
2.16mg
Luteolin
0.02mg
Kaempferol
0.14mg
Myricetin
0.15mg
Quercetin
0.97mg

Nutrients percent of daily need

Calories:406.45kcal
20.32%
Fat:16g
24.61%
Saturated Fat:4.32g
27%
Carbohydrates:33.77g
11.26%
Net Carbohydrates:30.48g
11.08%
Sugar:10.46g
11.62%
Cholesterol:86.46mg
28.82%
Sodium:1134.13mg
49.31%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.11g
68.21%
Vitamin B3:15.41mg
77.04%
Selenium:45.61µg
65.16%
Vitamin B6:1.1mg
54.8%
Phosphorus:445.43mg
44.54%
Vitamin K:39.1µg
37.24%
Vitamin C:26.83mg
32.52%
Vitamin B1:0.44mg
29.6%
Vitamin B5:2.67mg
26.73%
Potassium:927.16mg
26.49%
Vitamin B2:0.38mg
22.09%
Magnesium:86.19mg
21.55%
Manganese:0.38mg
19.09%
Folate:75.18µg
18.8%
Vitamin A:811.52IU
16.23%
Calcium:144.93mg
14.49%
Fiber:3.29g
13.14%
Zinc:1.92mg
12.8%
Iron:2.26mg
12.58%
Copper:0.19mg
9.32%
Vitamin B12:0.53µg
8.78%
Vitamin E:1.11mg
7.39%
Vitamin D:0.18µg
1.2%
Source:My Recipes