panko crusted chicken + parmesan roasted cauliflower


posted by on Cooking for 1, Holidays, portions, quick, vegetable

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Parmesan Roasted Cauliflower

Happy 2015!

I just happened to start off my year with this amazing dish that’s easy + quick to put together. Vegetarian? Sub the chicken + use nice thick slices of zucchini instead and proceed with the same instructions below! Eggplant would be amazing with the crispy panko crust too. If you give the vegetarian version a go, share some photos/tips with me!

This goes quickly together if you prep some things beforehand like trimming and cleaning the cauliflower into florets and store covered in your fridge until you’re ready to use them.

I started with roasting the cauliflower first and while that was baking in the oven, I started my chicken. If you’re doing the vegetarian version, cook times will be less so plan accordingly! If you’re looking for more of a spicy kick, add your favorite chili/cayenne pepper to the dry mix. The seasonings are really versatile so use what you’ve got!

I like to pound out the chicken thinner to cut down my cook time and to make sure the chicken gets evenly cooked. It’s a good way to get out some frustrations, too… Serves 1.

What You’ll Need:

  • 1 chicken breast
  • panko crumbs (about 1 cup)
  • a few tablespoons of flour
  • sea salt + pepper
  • 1 head of cauliflower, trimmed into florets and rinsed
  • olive oil
  • ½ of a lemon
  • garlic salt
  • red pepper flakes
  • oregano
  • lemon pepper
  • parmesan cheese (fresh is best)

pounded chicken breast

Panko Crusted Chicken:

  1. Trim the chicken of any fat, etc. Grab some saran wrap and place the chicken breast on it.
  2. Fold over one end of the saran wrap and firmly beat with a rolling pin until the chicken is about ½ inch thick or so (shown).
  3. Place your flour and your panko bread crumbs in 2 separate shallow dishes. Season your flour with some salt and pepper. I also added red pepper flakes, garlic salt, lemon pepper, oregano, etc. to the bread crumbs (shown).
    flour and panko
  4. In a small microwave safe bowl, add ¼ cup olive oil, fresh squeezed lemon juice, garlic salt, lemon pepper and oregano. Microwave for 1 minute.
  5. Coat your chicken breast in the flour on both sides (this will help everything stick to the chicken).
  6. panko crusted chickenNext, add the flattened chicken breast to the bowl with the hot olive oil mixture in it. Transfer to shallow dish with panko crumbs and coat well on both sides.
  7. Cook in a skillet over medium to medium high heat in a little olive oil. Don’t mess with it too much, let it do it’s thing and get nice and crispy before you flip it (spatula will work best to flip it and keep the crust intact). Cook time is reduced quite a bit because the chicken has been pounded out to an even thickness so just focus on getting the crust built up on both sides. Watch your heat and add a little more olive oil if you need it.

Parmesan Roasted Cauliflower

raw cauliflower on a baking sheetYou’ll need a baking sheet and parchment paper comes in handy for easy clean up.

Lay out your cauliflower florets evenly on the baking sheet. Drizzle with olive oil, fresh lemon juice and your favorite seasonings. I used lemon pepper, garlic, sea salt, red pepper flakes and oregano.

Bake in a 425 degree oven for 25 minutes. The cauliflower should have nice golden brown edges and be pretty soft. Stir the cauliflower around and flip some over if they need it.

roasted cauliflowerShred some fresh parmesan over the top and bake in the oven for another 10-15 minutes. Serve while still hot. Add more salt and pepper if you need it.

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