Quick Pan-Fried Chicken Breasts

Dairy Free
Health score
21%
Quick Pan-Fried Chicken Breasts
43 min.
4
426kcal

Suggestions


Are you looking for a quick and delicious meal that’s perfect for lunch or dinner? Look no further than these Quick Pan-Fried Chicken Breasts! This recipe is not only dairy-free but also packed with flavor, making it a fantastic choice for anyone seeking a satisfying main dish without the fuss.

In just 43 minutes, you can whip up a meal that serves four, with each serving clocking in at a hearty 426 calories. The combination of chile paste, fresh lemon juice, and lower-sodium soy sauce creates a zesty marinade that infuses the chicken with a delightful kick. The use of panko breadcrumbs gives the chicken a crispy, golden exterior that contrasts beautifully with the tender, juicy meat inside.

Whether you’re cooking for family or entertaining friends, this dish is sure to impress. The simplicity of the preparation, combined with the vibrant flavors, makes it a go-to recipe for busy weeknights or casual gatherings. Plus, it’s versatile enough to pair with a variety of sides, from steamed vegetables to a fresh salad. Get ready to enjoy a meal that’s not only quick to prepare but also bursting with taste!

Ingredients

  • tablespoon chili paste depending on your taste pref (such as sambal oelek)
  • tablespoons juice of lemon fresh
  • tablespoons soy sauce 
  • tablespoons mayonnaise 
  • tablespoons olive oil divided
  • 1.5 cups panko bread crumbs (Japanese breadcrumbs)
  • 24 ounce chicken breast halves boneless skinless

Equipment

  • frying pan
  • paper towels
  • plastic wrap
  • ziploc bags
  • meat tenderizer

Directions

  1. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to an even thickness (about 1/2-inch), using a meat mallet or small heavy skillet.
  2. Combine mayonnaise, soy sauce, juice, and chile paste in a large zip-top plastic bag.
  3. Add chicken to bag; seal and marinate in refrigerator 15 minutes.
  4. Remove chicken from bag; discard the marinade.
  5. Heat a large nonstick skillet over medium-high heat.
  6. Add 1 tablespoon oil to pan; swirl to coat.
  7. Place panko in a shallow dish. Dredge chicken evenly in panko.
  8. Add half of chicken to pan; saute 4 minutes on each side or until chicken is done. Wipe pan clean with paper towels. Repeat procedure with remaining oil and chicken.

Nutrition Facts

Calories426kcal
Protein38.31%
Fat44.12%
Carbs17.57%

Properties

Glycemic Index
12.5
Glycemic Load
0.03
Inflammation Score
-4
Nutrition Score
21.760869715525%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
0.01mg
Luteolin
0.01mg
Quercetin
0.03mg

Nutrients percent of daily need

Calories:426.44kcal
21.32%
Fat:20.51g
31.55%
Saturated Fat:3.44g
21.48%
Carbohydrates:18.37g
6.12%
Net Carbohydrates:17.26g
6.28%
Sugar:2.04g
2.27%
Cholesterol:113.27mg
37.76%
Sodium:717.7mg
31.2%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:40.07g
80.13%
Vitamin B3:19.4mg
96.98%
Selenium:60.43µg
86.33%
Vitamin B6:1.32mg
66.24%
Phosphorus:412.49mg
41.25%
Vitamin B5:2.6mg
26.02%
Vitamin B1:0.34mg
22.41%
Vitamin K:23.2µg
22.1%
Potassium:726.31mg
20.75%
Vitamin B2:0.29mg
16.82%
Magnesium:60.46mg
15.11%
Manganese:0.27mg
13.39%
Vitamin E:1.75mg
11.65%
Iron:1.92mg
10.69%
Zinc:1.4mg
9.35%
Folate:36.82µg
9.21%
Vitamin B12:0.43µg
7.19%
Vitamin C:5.58mg
6.77%
Copper:0.12mg
5.78%
Calcium:54.24mg
5.42%
Fiber:1.11g
4.44%
Vitamin A:66.26IU
1.33%
Vitamin D:0.19µg
1.27%
Source:My Recipes