Tag Archives: chicken recipes

Panko-Crusted Chicken with Creamy Lemon Sauce

Now that I’m at an age where my body seems to be pretty much stuck in rebellion mode, I try to watch my carb intake most of the time, though I suffer from occasional attacks of half-marathon training and then I’ll eat more carbs until I get injured and lose my excuse.

My approach to pasta dishes goes in stages depending on my current seriousness-of-diet situation, ranging from zoodles (desperation) to gobs of white flour (out of control), and looks something like this:

Zoodles or spaghetti squash
Butternut squash or sweet potato noodles
Half zoodles, half brown rice pasta
Half zoodles, half whole wheat pasta
Brown rice pasta
Whole wheat pasta
Stealing my son’s mac and cheese

As I live with two guys who’d rather stay near the bottom of the above scale and I don’t like making extra dishes if I don’t have to, I usually end up making whole wheat pasta and just eating a small portion. If it’s a special occasion or a weekend, I might bust out the pasta maker and crank out some whole-wheat pasta. Otherwise, my family really likes Alma’s whole wheat pastas, an Italian brand sold at Publix. The Organic Whole Wheat Angel Hair works well with this recipe.

This is sort of a mish-mash Frankenrecipe riffing off of a recipe for Creamy Lemon Chicken Parmesan from eatingwell.com. I simplified the chicken a bit, removed the eggs (due to son’s egg allergy) and cooked it in the air fryer. I also threw some cornstarch into the sauce to help thicken it.

Two pieces of fried chicken breast with lemon sauce over angel hair pasta

Panko-Crusted Chicken with Creamy Lemon Sauce

1 cup whole wheat panko breadcrumbs
1/4 cup grated Parmesan cheese
1 teaspoon Italian seasoning 
1 teaspoon garlic powder
1/4 teaspoon sea salt
1/3 cup plus 1 tablespoon extra virgin olive oil, divided
1 to 1 1/4 pound thin-sliced boneless, skinless chicken breasts
Cooking spray
2 cloves garlic, minced
1 cup low-sodium chicken broth
1/4 cup lemon juice
1/4 teaspoon salt
1/2 cup half-and-half
1 tablespoon flour
1/2 tablespoon cornstarch (optional)
1 package whole wheat angel hair pasta
1/4 cup fresh parsley, chopped
1/4 cup freshly grated Parmesan

1. Combine panko, ¼ cup Parmesan, Italian seasoning garlic powder and salt in a shallow dish. Pour 1/3 cup extra virgin olive oil into another shallow dish.
2. Preheat air fryer for 3 minutes at 375 degrees on the Air Fry setting. Spray air fryer and multi-layer rack lightly with cooking spray. Dip each chicken breast in oil, then panko mixture. (You may want to use a deeper bowl or large plastic bag for the panko so you can shake the chicken and thoroughly coat it.)
3. Place a layer of chicken on the crisper plate, spray the tops lightly with cooking spray, then add the multi-layer rack and place the remaining chicken breasts on top. Cook for 10 minutes, pause the air fryer and carefully turn the chicken over. Cook another 5-8 minutes until golden brown.
4. While chicken is cooking, heat 1 tablespoon oil over medium-high heat. Add garlic and cook, stirring, until fragrant, about 30 seconds. Add broth, lemon juice and salt to the pan. Bring to a boil. Whisk flour and cornstarch, if using, into half-and-half and add to the broth mixture and cook, stirring frequently, until reduced by about half and thickened enough to coat the back of a spoon, 8 to 10 minutes. Remove from heat. Meanwhile, cook pasta according to package directions.
5. Place chicken over pasta, spoon sauce over and sprinkle with parsley and grated Parmesan.

Adventures in Air Frying

I recently got a new air fryer and I love it. Loooove it. (It’s a Ninja.)

When I first got it, I uploaded some of the more appealing recipes from the product website into my meal planner and went looking on Amazon for a cookbook. There aren’t many—this is a fairly new gadget and air frying is apparently still kind of Wild West as far as recipe development and cookbook publishing.

Then I started looking around for things I already make that would be better in the air fryer. (At this point watch out; stand still for too long in my kitchen and I will air fry you.)

There have been more hits than misses, but here is what I’ve learned so far:

Holy salt shaker, Batman. Some of the recipes I tried from the cookbook I found had waaaay too much salt. Admittedly, I try not to use too much salt when cooking, but I also eat out a lot and I know the difference between well-seasoned and way overboard. My theory here is the early air-fryer adopters are people trying to reform unhealthy diets that probably included things like fast food and they’re used to a lot of sodium. Question the salt quantities in some of the recipes out there.

Everyone is right about the chicken wings. Some people don’t use this machine for much else and that’s understandable. You could keep yourself busy making all kinds of delicious chicken wings. The first time I made air-fried buffalo wings, my picky 14-year-old gobbled a whole plate of them and pronounced them better than his second-favorite wing purveyor. I guess that makes me tied for first, but since I’d never tried to make wings before, I was pretty happy. Skin-on chicken thighs are also amazing in the air fryer.

Fried fish is going to be a learning process. Or I may just respect the fish and throw it in the deep fryer, which I’ll have to drag out anyway for the hush puppies.

Vegetables can be strange. So far I’ve cooked two non-potato vegetables: Broccoli and brussels sprouts. Here’s the thing. I actually like these vegetables. Some people don’t, so for those people it could be an improvement to blast them to ashes, I don’t know. I found them … interesting as an appetizer, maybe, but I think I prefer my brussels sprouts roasted and my broccoli gently steamed or stir-fried. Maybe I should air-blast some beets. I hate beets.

The air fryer makes the best baked potatoes ever — crispy skin, fluffy inside, and they cook in under half an hour. We like the skins with olive oil and salt, but I found that with the air fryer the skin gets crisper if you do this after cooking them.

I also had great results with panko-crusted chicken breasts, which turned out nice and crispy on the outside and tender and juicy on the inside.

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Air-Fryer Panko-Crusted Chicken Breasts

Cooking spray
1 1/2 cups whole wheat panko crumbs
1/4 cup grated Parmesan (the powdery jar stuff)
2 teaspoons Penzey’s Northwoods seasoning
1/4 cup olive oil
1 1/2 pounds boneless, skinless chicken breasts

Combine panko crumbs, Parmesan and Northwoods seasoning in a shallow bowl and stir well. Add olive oil to another bowl.
Preheat air fryer to 375 degrees on the Air Fry setting. When preheated, spray cooking tray and multi-layer rack with cooking spray. Cut chicken breasts in half, then dip each in olive oil and toss in panko mixture. Arrange half of chicken pieces on bottom of the air fryer, add the multi-layer rack and place remaining pieces on top. Cook for 10 minutes, pause and carefully turn pieces over with tongs, then cook another 8-10 minutes.

Chicken Parmesan with Crunch and a Little Kick

Heart-shaped ravioli and chicken parmesan with red sauce on a white plate.

Chicken parmesan with heart-shaped ravioli, because it was Valentine’s Day.

First of all, ignore the heart-shaped ravioli, unless it’s Valentine’s Day again and it’s time for heart-shaped ravioli. If that’s the case, I made the ravioli below with this recipe using a small heart-shaped cookie cutter.

Today I want to talk about chicken Parmesan. (That’s the little cheese-covered thing below the ravioli. Trust me, there’s crunchy breaded chicken under there.)

Over the years I’ve seen a lot of chicken Parm that is breaded, fried, and then covered with sauce and cheese and baked. I always wondered why you would want to bother with breading and frying something if you’re just going to make it all soggy by covering it with liquid and baking it. I like to make it my mom’s way, which had a nice contrast in textures between the crispy breading, melted cheese and marinara sauce. I’ve healthied my version up a little, using oven-fried chicken with a whole-wheat panko coating. Mom didn’t have panko back in the day.

I also like to put in a little surprise secret ingredient: I stick a little sliver of pepper jack cheese under the mozzarella. Not so much that you’re going, “Hey, a burrito!” Just enough to add a little kick.

I start with oven-fried chicken adapted from the Oven Fried Chicken with Almonds recipe in the South Beach Diet Cookbook. I use whole wheat panko crumbs instead of breadcrumbs and change the herbs according to whim. Also, the original recipe calls for pounding chicken breasts, but I’ve found that it’s quicker and easier to buy thin-sliced chicken breasts. You don’t have to go through the mess of pounding (though my son really liked that part) and the chicken seems to turn out more tender.

Chicken Parmesan

1 cup whole wheat panko crumbs
1/4 cup grated Parmesan cheese
1/4 cup raw almonds
1 clove garlic, minced
1 teaspoon salt
1/4 teaspoon dried oregano
Pinch of ground black pepper
1/4 cup extra virgin olive oil
1 1/4 pound thin-sliced chicken breasts*
Pepper jack cheese, sliced
Mozzarella cheese slices
Marinara sauce

Preheat oven to 400 degrees.
In a food processor, process almonds until finely chopped. Add panko crumbs, grated Parmesan, garlic, salt, oregano, and pepper. Process until combined. Empty mixture into a medium bowl. Pour olive oil into a shallow bowl.
Dip chicken breasts in olive oil, then dredge in the panko mixture and arrange on a baking sheet.
Bake for 25 minutes, or until thermometer inserted into the center of a piece registers 170 degrees.
Top each piece of chicken with a small slice of pepper jack cheese and top with sliced mozzarella. Allow cheese to melt, then top with marinara and serve.
*There will be enough breading for about two pounds of chicken, if you want to open another package. I just use what comes in a standard package, which is usually a little under a pound and a quarter.

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