Ingredients
2 cups reduced-sodium chicken broth
2 tablespoons lemon juice
1 cup uncooked long grain rice
1/2 cup chopped onion
1 large egg
2 tablespoons fat-free milk
3/4 cup panko bread crumbs
2/3 cup grated Parmesan cheese, divided
1 teaspoon dried oregano
1 pound boneless skinless chicken breasts
2 tablespoons olive oil
1 cup frozen peas (about 4 ounces), thawed
1/4 teaspoon grated lemon zest
Freshly ground pepper, optional
Instructions
- Preheat oven to 400°F (200°C).
- In a medium saucepan, bring chicken broth, lemon juice, and rice to a boil. Reduce heat to low, cover, and simmer 18–20 minutes until rice is tender. Stir in peas and lemon zest, fluff with a fork, and set aside.
- In a shallow bowl, whisk together egg and milk.
- In another shallow bowl, combine panko, 1/2 cup Parmesan, oregano, and a pinch of pepper.
- Dip each chicken breast in egg mixture, then coat evenly with panko mixture.
- Heat olive oil in a large oven-safe skillet over medium-high heat. Sear chicken 2–3 minutes per side until golden brown.
- Transfer skillet to the oven and bake 15–20 minutes, or until chicken reaches 165°F (74°C).
- Serve chicken over lemon rice and sprinkle with remaining Parmesan cheese.
Notes
Swap peas for broccoli, asparagus, or green beans.
Use chicken tenders for quicker cooking.
Add garlic powder or paprika to the panko mixture for extra flavor.
Substitute Parmesan with Pecorino Romano for a sharper taste.
Make it gluten-free using gluten-free panko crumbs.
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Category: Main Dish
- Method: Oven-Baked
- Cuisine: Italian-Inspired
Nutrition
- Serving Size: 1 serving
- Calories: 450
- Sugar: 2g
- Sodium: 550mg
- Fat: 18g
- Saturated Fat: 5g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 2g
- Protein: 38g
- Cholesterol: 110mg