Panko Parmesan Crusted Chicken with Wasabi Tomato Sauce

1 serving of panko parmesan crusted chicken with wasabi tomato sauce contains 226 Calories The macronutrient breakdown is 35% carbs, 24% fat, and 42% protein. This is a good source of protein (41% of your Daily Value), potassium (10% of your Daily Value), and vitamin b6 (53% of your Daily Value).
- Makes
- 12 servings
- Prep Time
- 15 minutes
- Cook Time
- 30 minutes
Ingredients
Wasabi paste
2 tsp or 10g
Directions
- Preheat the oven to 400°F. Coat a large baking sheet with cooking spray.
- Season both sides of the chicken with salt and black pepper. Place flour, beaten eggs, and a mixture of panko crumbs and Parmesan in separate shallow dishes. Dip each chicken piece first in flour, then in egg, and finally in the panko crumb mixture. Transfer to the prepared baking sheet and spray the surface with cooking spray. Bake for 25 to 30 minutes or until golden brown and cooked through. Remove from oven.
- While the chicken is baking, combine tomato sauce, wasabi paste, sugar, chili powder, and cumin in a small saucepan. Set over medium heat and bring to a simmer for 10 minutes. Remove from heat.
- Serve the chicken with the sauce and garnish with cilantro. Enjoy!
Nutrition Facts
For 1 serving of panko parmesan crusted chicken with wasabi tomato sauce (156g)
Nutrient | Value | %DV |
---|---|---|
Calories | 226 | |
Fats | 6g | 7% |
Saturated fats | 2g | 10% |
Trans fats | 0.1g | |
Cholesterol | 90mg | 30% |
Sodium | 854mg | 37% |
Carbs | 19g | 7% |
Net carbs | 18g | |
Fiber | 2g | 6% |
Sugar | 3g | |
Protein | 23g | |
Calcium | 110mg | 11% |
Iron | 2mg | 21% |
Potassium | 449mg | 10% |
Vitamin D | 0.2μg | 1% |
Vitamins and Minerals | ||
Alpha carotene | 5μg | |
Beta carotene | 151μg | |
Caffeine | 0mg | |
Choline | 91mg | 17% |
Copper | 0.1mg | 12% |
Fluoride | 15μg | |
Folate (B9) | 27μg | 7% |
Lycopene | 5674μg | |
Magnesium | 40mg | 10% |
Manganese | 0.3mg | 13% |
Niacin | 8mg | 53% |
Pantothenic acid | 1mg | 30% |
Phosphorus | 268mg | 38% |
Retinol | 38μg | |
Riboflavin (B2) | 0.3mg | 20% |
Selenium | 29μg | 52% |
Theobromine | 0mg | |
Thiamine | 0.2mg | 17% |
Vitamin A IU | 393IU | |
Vitamin A | 52μg | 6% |
Vitamin B12 | 0.4μg | 15% |
Vitamin B6 | 1mg | 53% |
Vitamin C | 3mg | 4% |
Vitamin D IU | 9IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0.2μg | |
Vitamin E | 1mg | 8% |
Vitamin K | 3μg | 3% |
Zinc | 1mg | 12% |
Sugars | ||
Sugar | 3g | |
Sucrose | 1g | |
Glucose | 1g | |
Fructose | 1g | |
Lactose | 0g | |
Maltose | 0.2g | |
Galactose | 0g | |
Starch | 5g | |
Fats | ||
Saturated fats | 2g | 10% |
Monounsaturated fats | 2g | |
Polyunsaturated fats | 1g | |
Trans fats | 0.1g | |
Fatty Acids | ||
Total omega 3 | 0g | |
Total omega 6 | 0.4g | |
Alpha Linolenic Acid (ALA) | 0g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 1g | |
Arginine | 1g | |
Aspartic acid | 2g | |
Cystine | 0.2g | |
Glutamic acid | 4g | |
Glycine | 1g | |
Histidine | 1g | |
Hydroxyproline | 0g | |
Isoleucine | 1g | |
Leucine | 2g | |
Lysine | 2g | |
Methionine | 1g | |
Phenylalanine | 1g | |
Proline | 1g | |
Serine | 1g | |
Threonine | 1g | |
Tryptophan | 0.3g | |
Tyrosine | 1g | |
Valine | 1g |