Panko Crusted BBQ Chicken Breasts

I love BBQ, but the only way I know to make BBQ work for people watching calories is to restrict the BBQ sauce to 1 or 2 servings as listed on the product label. This recipe is my take on crunchy BBQ chicken. It is simple to make, tasty to eat, and the calories are very respectable.  And before I forget to mention it, I buy Kikkoman Panko Crumbs at Cub – last time they were $2.25/box and 110 calories per 1/2 cup.

INGREDIENTS (Serves 4)

• 4 – 10 oz chicken breasts (880 cal)
• 1 cup Panko bread crumbs (220 cal)
• 4 tbsp BBQ sauce (varies – typically 30 cal/tbsp)
• No stick vegetable spray

Total calories: 880 + 220 + 120 = 1220 cal/4 servings = 305 calories/serving.

If you want to add more BBQ sauce, measure it out to keep track of how much you add.

DIRECTIONS

1. Preheat the oven to 375 degrees.
2. Spray an oven safe pan with the no stick spray.
3. Measure out 1 cup of panko bread crumbs.
4. Put the chicken breasts flat side up on a large plate, rub 1/2 tbsp BBQ on each breast, then sprinkle 1/3 of the bread crumbs over the 4 breasts.
5. Put the 4 breasts in the pan, flat side down, then rub the remaining BBQ sauce on the tops of the breasts. Sprinkle the remaining bread crumbs over the tops of the 4 breasts.
6. Put the pan in the oven and cook for 25 – 26 minutes.
7. Turn the broiler on and cook another 2 minutes – this gets the top of the chicken a nice golden brown. Monitor ever 30 seconds to verify the crumbs are not getting too dark.
8. Remove the pan and cut the largest breast in half to verify it is completely cooked – not pink, and only clear juices should run from the meat when it is cut.
9. Plate and enjoy.

Tips! Parsley or the tips of green onions makes a nice garnish. You might want to add a 1 tbsp dipping bowl to each plate – it looks nice and it has more tasty BBQ sauce. Control the portions and control the calories. To really conserve calories, just have 1/2 of a breast. If you have an intolerance for bread, use 2 slices of bacon wrapped around the chicken – the bacon will add flavor and moisture to the chicken breast.