Tonight’s dinner was risky. I made peanut and Panko crusted boneless, skinless chicken breasts using a healthy breading technique I found in “Cooking Light,” Angel Hair pasta with Thai peanut sauce, and broccoli rabe (or rapini, if you prefer) blanched and then sauteed with garlic and a little sesame oil to finish.
The chicken was a HUGE hit. Here’s how to do it:
Lighter and Healthier Breaded Cutlets
(Adapted from “Cooking Light” Magazine)
- 4 – 6 boneless chicken breasts, pork cutlets or boneless chicken thighs
- Cooking spray (such as “Pam”)
- About 1/2 cup nuts, finely ground in food processor or coffee grinder (I used peanuts)
- About 1/2 cup Panko bread crumbs
- Olive or vegetable oil
Mix ground nuts and Panko in shallow bowl. One at a time, spray both sides of each piece of meat, and dredge in nut/crumb mixture. Set on rack to wait.
In a large, non-stick pan, heat about 1 tablespoon of oil over medium-high heat. Add meat and cook for 15 minutes total, turning carefully at 5 minutes and again at 10 minutes.
This is healthier than using eggs to moisten the meat, and the addition of nuts gives you a boost of fiber, “good” fat and protein.
The broccoli rabe was rejected after a “no thank you bite” was taken by all diners. Too bitter, too slimy, too much like greens, too funny looking…just not good. I may try one more time using the technique I developed for making zucchini palatable, but broccoli rabe is bitter, and I’m not sure it can or should be disguised with chili peppers and sugar.
I was sure that the noodles with peanut sauce would be a hit. Everyone likes Thai peanut sauce with chicken Satay, and it seemed like a natural with the peanutty chicken. Sam really didn’t like it, and provided a lengthy and fascinating description of the manner in which the noodles “dragged across his tongue.” Rob liked it a little more, but said there was something “off” about the peanut sauce. Maybe the sauce, which I have made before as a dip and sauce for both hot and cold veggies, is not well suited to dressing noodles?
Bottom line: with this crown, one out of three ain’t bad.