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Panko Parmesan Crusted Chicken with Wasabi Tomato Sauce⏱ 45 min total
Recipes

Panko Parmesan Crusted Chicken with Wasabi Tomato Sauce

Per 1 serving · 156 g · 13 ingredients

Calories
226
11%
of a 2,000 cal day
  • Protein
    23g
    42% of calories
  • Carbs
    19g
    35% of calories
  • Fat
    5.8g
    23% of calories
Portion
  • ✓ Protein-dense

At a glance

One serving of Panko Parmesan Crusted Chicken with Wasabi Tomato Sauce (156 g) has 226 calories, with 23 g of protein, 19 g of carbohydrates and 5.8 g of fat. Most of its energy comes from protein (42% of calories). It is high in protein (46% DV), riboflavin (b2) (20% DV) and niacin (53% DV). Keep an eye on sodium and cholesterol, which provide 37% and 30% of the daily value.

Per 100 g
145cal
low energy density
Protein per 100 cal
10g
Net carbs
18g
carbs minus fiber
Fiber
1.6g
2.8 g sugar

High in

20%+ of the daily value

  • Protein46%
  • Riboflavin (B2)20%
  • Niacin53%
  • Vitamin B653%
  • Pantothenic acid30%
  • Iron21%

Good source of

10–19% of the daily value

  • Thiamine17%
  • Vitamin B1215%
  • Choline17%
  • Calcium11%
  • Potassium10%
  • Magnesium10%

Watch

20%+ of the daily value

  • Sodium37%
  • Cholesterol30%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 30 min
  1. 1

    Preheat the oven to 400°F. Coat a large baking sheet with cooking spray.

  2. 2

    Season both sides of the chicken with salt and black pepper. Place flour, beaten eggs, and a mixture of panko crumbs and Parmesan in separate shallow dishes. Dip each chicken piece first in flour, then in egg, and finally in the panko crumb mixture. Transfer to the prepared baking sheet and spray the surface with cooking spray. Bake for 25 to 30 minutes or until golden brown and cooked through. Remove from oven.

  3. 3

    While the chicken is baking, combine tomato sauce, wasabi paste, sugar, chili powder, and cumin in a small saucepan. Set over medium heat and bring to a simmer for 10 minutes. Remove from heat.

  4. 4

    Serve the chicken with the sauce and garnish with cilantro. Enjoy!

Vitamins & minerals

Amounts for 1 serving (156 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A52 μg
6%
Vitamin C3 mg
4%
Vitamin D0.2 μg
1%
Vitamin E1 mg
8%
Vitamin K3 μg
3%
Thiamine0.2 mg
17%
Riboflavin (B2)0.3 mg
20%
Niacin8 mg
53%
Vitamin B61 mg
53%
Folate (B9)27 μg
7%
Vitamin B120.4 μg
15%
Pantothenic acid1 mg
30%
Choline91 mg
17%

Minerals

NutrientAmount% Daily Value
Calcium110 mg
11%
Iron2 mg
21%
Potassium449 mg
10%
Magnesium40 mg
10%
Phosphorus268 mg
38%
Zinc1 mg
12%
Copper0.1 mg
12%
Manganese0.3 mg
13%
Selenium29 μg
52%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene5 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene151 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride15 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid4 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine2 g—
Lycopene5,674 μg—
Lysine2 g—
Maltose0.2 g—
Methionine1 g—
Monounsaturated fats2 g—
Phenylalanine1 g—
Polyunsaturated fats1 g—
Proline1 g—
Retinol38 μg—
Serine1 g—
Starch5 g—
Sucrose1 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60.4 g—
Tryptophan0.3 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30.2 μg—

Burning 226 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 43min
    Walking (3.5 mph)
  • 27min
    Cycling (moderate)
  • 19min
    Running (6 mph)
  • 32min
    Swimming laps

Common questions

How many calories are in Panko Parmesan Crusted Chicken with Wasabi Tomato Sauce?

One serving of Panko Parmesan Crusted Chicken with Wasabi Tomato Sauce (1 serving) has 226 calories, which works out to 145 calories per 100 g. That is about 11% of a 2,000-calorie day.

Is Panko Parmesan Crusted Chicken with Wasabi Tomato Sauce high in protein?

Yes. It has 23 g of protein per serving, and 42% of its calories come from protein (10 g of protein per 100 calories).

Is Panko Parmesan Crusted Chicken with Wasabi Tomato Sauce keto-friendly?

It is hard to fit into a strict keto diet. One serving has 18 g of net carbs and 35% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Panko Parmesan Crusted Chicken with Wasabi Tomato Sauce?

854 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Panko Parmesan Crusted Chicken with Wasabi Tomato Sauce?

2.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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