accordingtoame pankochicken plated

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I cannot even believe I have never shared this recipe.

Barely over a handful of years ago, my husband had a terrifying health situation, and it changed a lot of things about his diet, at least for a little while. In that time, I picked up a diabetic cookbook from the ADA. One of the recipes within, was a Panko Chicken and Mustard Cream sauce recipe. It was a fast favorite for both of us, to the point where I made it almost weekly. Think of it as a “fancier” version of Shake n Bake. Except that there is no shakin’.

Over time, diets and restrictions waned, and I stopped making it as frequently. I decided recently that we needed to get back on the stick, or at least for that night anyway, and that I would make a few favorites from the good old days. This was one of them. When I started whisking the sauce, my husband came in and said “oh my gosh, awesome! It’s been so long since you’ve made this!” And I knew dinner was a hit. The grunts and delighted groans from his side of the living room while we were eating just punctuated it.

accordingtoame pankochicken glamour

*Adapted from an original recipe published in an American Diabetic Association cookbook.

Ingredients:
–1 lb. of raw chicken breasts, boneless/skinless–I use Bare Brand
–1 small container of buttermilk (the size of milk container you would get in a school lunch)
–1 box of Progresso Panko Breadcrumbs, Italian Flavor
–1/2 tsp garlic powder
–1/2 tsp olive oil (as drizzle, plus a little extra to grease the pan)
–4 tablespoons fat free or light sour cream
–2 tablespoons dijon mustard
–1/2 cup of chicken broth
–1 teaspoon chopped tarragon (if you use fresh, use about 1/3 more

Directions:

In a large bowl, mix the panko with the garlic powder. Pour the buttermilk into another smaller container. Dunk the raw chicken in the buttermilk, then coat in the Panko. I did not take a lot of photos of that, because it’s messy. And chickeny hands and a camera, not a good idea!

accordingtoame pankochicken  chickenprebaked

Place into a greased pyrex dish (use olive oil, or coconut oil if you prefer) that has a light layer of panko on the bottom. I often use a 9×13 since I buy the Bare brand, and they tend to be fairly large chicken breasts. After coating with the panko, lightly drizzle olive oil over top of chicken, or if you prefer, spray a little Pam on it.

Place in preheated oven and bake for about 23ish minutes at 400. I usually take them out at 22 and cut them to see if they’re cooked through and then add 5 if they’re not. My oven can be flakey and I have paranoia about food poisoning.

accordingtoame pankochicken broth for sauce

While the chicken is baking, put the broth,

accordingtoame pankochicken mustard

Pardon me…

 

accordingtoame pankochicken addmustard

mustard, sour cream

accordingtoame pankochicken sourcream

in a small saucepan and whisk together until smooth and blended.

accordingtoame pankochicken whisk

 

It will be slightly thin.

accordingtoame pankochicken  addtarragon

Add the tarragon and mix in. Heat to boiling and whisk continuously so it doesn’t scorch. Turn down heat to low and stir occasionally. I usually don’t start the sauce until the chicken has been in the oven for at least 10 minutes.

accordingtoame pankochicken finished

When the chicken is done, plate it up and spoon the sauce over top.

accordingtoame pankochicken plated

I usually serve with steamed broccoli and sometimes a garlic and olive oil couscous (Near East brand). I put the sauce on the chicken and over the broccoli so that my husband will ingest at least some of the little broccoli trees before giving up.

The amount of sauce will easily coat 2-3 chicken breasts with a decent amount of sauce (obviously, spoon on as much as you prefer.) There’s enough panko and buttermilk for about 5-6 chicken breasts. To make more sauce obviously double the amounts of broth, sour cream, dijon and tarragon.

Enjoy! Let me know what you think!

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