It was morning. I didn’t feel like toast. I didn’t feel like making oatmeal, a smoothie, or anything standard. I felt the need to create. On this occasion, it led to my recipe of the week!
This is part of a whole series here on the website, so if you missed any of the other parts, feel free to check them out here:
- Recipe Of The Week – Banana And Peanut Butter Oatmeal
- Recipe of the Week – Banana Carrot Pancakes
- Recipe Of The Week – Easy Beef And Bean Burritos
- Recipe Of The Week: Grilled Ribeye Steak and Cheese Sandwich
- Recipe of the Week – Part 6: My Ultimate Oatmeal Breakfast Bowl
- Recipe of the Week – Part 7: Capellini Pomodoro
Sometimes, I wake up in the morning and whether it’s because I don’t have time or I’m feeling lazy, I just want to get breakfast out of the way. However, there are other situations when I’ve got the time and motivation to start from scratch and see what comes together.
For me, there are few better feelings than beginning with a few ingredients, knowing a general idea of what I want to do, and then executing it. This was one of those times and I have to tell you, I think it resulted in one of the best “whipped up” dishes I’ve ever created!
It’s panko crusted chicken over marinara sauce, topped with wilted greens and fried eggs. The contrast in textures, from the crispy chicken, the slight crunch in the wilted greens, and the still-creamy egg yolk was amazing. The acidity from the marinara sauce contrasted perfectly with the peppery greens and savory chicken and egg!
One of the best parts is, I got several servings of veggies and a great amount of protein as well!
Additionally, I found it to be so versatile, that you could realistically have this meal for breakfast, brunch, lunch, or dinner!
With all that said, let’s get to our recipe of the week!
Panko Chicken With Wilted Greens and Fried Eggs
For Preparing the Chicken:
- 4 Chicken Breasts pounded thin
- 1/2 cup All-Purpose Flour seasoned with salt and pepper
- 2 eggs beaten and seasoned with salt and pepper
- 1/2 cup Parmesan or Romano Cheese mixed with 3/4 cup Panko breadcrumbs and seasoned with salt and pepper
- Olive Oil
For Preparing the Dish (serves 1-2…this time, it served 1…I was really hungry)
- 2 Cooked Panko Chicken Breasts
- 3 Large cloves of Garlic
- 1 cups of your favorite marinara sauce
- 1 and 1/2 cups of Mixed Greens Salad
- 2 Eggs
- Olive Oil
- Salt and Pepper to taste
On this particular cooking adventure, I was fortunate to already have panko crusted chicken left over. However, if you are really starting from scratch, I’ll go through preparing it.
Preparing Panko Chicken:
- Take your four chicken breasts and trim any excess fat. Then place between to layers of plastic wrap and pound until about half an inch thick (Save some time by purchasing thin-cut chicken breast!) and season both
sides with salt and pepper.
- Prepare your breading stations by placing your seasoned flour in one shallow container, your seasoned, beaten eggs in another, and finally your seasoned Panko and cheese mixture in a third.
- Once your stations are set up, heat up olive oil in a non-stick pan over medium-high heat until the oil starts to glisten.
- While the oil is heating, coat each chicken breast, first with flour (shaking off the excess), then with the egg mixture, and finally with the breadcrumb mixture.
- Lay the breaded chicken in the hot oil and cook for about 2-3 minutes on each side, or until each side is golden brown and crispy and the chicken is cooked through.
- Once cooked, set aside on some paper towels to soak up any excess oil. You can store in the refrigerator for later use or use right away.
Preparing the Dish
- Slice your garlic (I enjoy preparing it this way, but you could finely chop it, if that is your preference).
- Cover the bottom of a non-stick pan with olive oil and heat over medium-high heat.
- Take your Panko crusted chicken (if using from leftover) and place in the pan. Re-crisp up the first side and flip.
- At this point, move your chicken to the side of the pan and throw your garlic in. Saute for 30-60 seconds, being careful to move it around so that it doesn’t brown (brown garlic is not tasty garlic).
- Throw in your mixed greens and saute with the garlic until slightly wilted, but no so long that they lose their color (You don’t want dark and mushy greens). Remove from the pan and set aside.
- Heat up your marinara sauce (since it was only 1 cup, I just did it in the microwave)
- Crack two eggs into the pan, season with salt and pepper, and cook until the whites are set.
- Carefully flip the eggs so you don’t break the yolks and cook for about 30-60 seconds more, depending on how runny your like your eggs.
- While the eggs are finishing up, it’s time to start plating! Make a pool of marinara sauce on a clean plate. Place your chicken in the middle of the plate.
- Top the chicken with your wilted greens.
- Top the greens with the fried eggs and break the yolks so that they have a chance to run into the eggs and chicken.
- I didn’t think of it at the time, but shaving some Parmesan cheese over the top might be extra delicious!
Nutrition At A Glance
Now that we have the “How”, let’s take a look at the “How Much”. Since this is a health conscious website, it is important to look at what this will do as far as your daily nutrition is concerned. As with my previous recipes (See HERE, HERE, and HERE), I will be using the Very Well Fit Nutrition Calculator.
I will first be posting the nutrition facts for if you wish to eat this entire thing as one serving and then I will be posting the nutrition label for if you want to split it into two. Remember, using the calculator is a great tool, but it is also an estimate, so numbers may be a little off.
Nutrition Facts for making the recipe 1 serving:
Nutrition Facts for making the recipe 2 servings:
There are a couple of things I am suspect about as far as these nutrition labels go. I find the amount of estimated fat is on the high side and would as such, question if that is accurate. However, it should also be noted that fat is very useful for someone wanting to stay full (which this kept me for quite some time!).
Secondly, the amount of cholesterol may seem high, but remember that it is coming from the eggs. Cholesterol, when it comes to eggs, is not seen as harmful today as it once was. It is now generally accepted that you could have one to two eggs per day and not notice much change in your cholesterol.
One way you could modify this would be to not bread the chicken, but grill it instead. You could omit the eggs, if you wanted to as well. It’s totally customizable and up to you!
The recipe looks to be pretty low in carbohydrates and fiber, yet quite high in protein. Therefore, if incorporating it into a fitness diet, it might be better used as an after workout meal to aid with recovery.
Regardless, it certainly is a dish that is nutritionally dense with the amount of macro nutrients as well as veggies it offers!
I think that if you take a shot on this recipe of the week, you will be pleasantly surprised at how much flavor it packs and how dense it is nutritionally. Don’t let the cholesterol and fat scare you as for one, they are estimates, and two, the fat is a necessary macro-nutrient that your body needs to function.
I really hope you take the time to try Panko Chicken with Wilted Greens and Fried Eggs. It certainly made my morning and I think it can do the same for you, whether it’s morning, noon, or night!
Now it’s your turn! Do you think you will give this a shot? If you do, please let me know what you thought! Additionally, if there are any additions, subtractions, or modifications you would make, I want to hear about them! How would you customize this dish?
If you have any questions, please feel free to also leave those in the comments below!
What is a dish that you made up on the fly? Let me hear your culinary adventure stories!
Before I go, if you are interested in healthy additions to your diet, take a look at these posts:
- What Is The Best Vegan Protein Powder? GoL Raw Meal Review
- The Takeya Water Bottle – Your New Container Search Is Over
- Vega One Organic All In One Shake – Will It Be Your Meal Replacement?
- Bob’s Red Mill Old Country Style Muesli Cereal – Power Your Morning!
- Oregano’s Health Benefits – It’s Not Just A Pizza Topping
- Basil’s Health Benefits – What Italy’s Primo Herb Can Do For You
- Parsley’s Health Benefits – Not Just A Garnish!
- Rosemary’s Health Benefits – Packing A Flavor And Nutritional Punch?
- The Artichoke’s Health Benefits – Who Knew Thistles Were So Tasty?
- The Apricot’s Health Benefits – Why Haven’t I Been Eating These?
- Arugula’s Health Benefits – Nutritious Or Just Delicious?
If you are looking for ways to eat better when you are out and about, check out these posts:
- What To Eat For Health – Part 1: At Chipotle
- What To Eat For Health – Part 2: At Arby’s
- What To Eat For Health – Part 3: At McDonald’s
- What To Eat For Health – Pt. 4: At Chick-Fil-A
- What To Eat For Health – Part 5: At Burger King
- What To Eat For Health – Part 6: At Panera Bread
- Tips To Be Healthy And Fit – Part 1: On Vacation
Lastly, if you are passionate about fitness, or really anything, there is a way to turn it into an income online. Find out how I am making money, right now, from the internet by reading these posts:
- How Can I Earn Money Online? It’s Possible With Wealthy Affiliate!
- Make Money With Survey Junkie? Is It Possible?
- Online Personal Trainer Certification – No Better Than ACE Fitness!
That’s all for now! As always, God Bless and keep experimenting with your food!