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Strong Bones

Charlyn Fargo on

1/4 cup panko

2 scallions, finely chopped

1/2 cup all-purpose flour

1 large egg

8 small chicken cutlets (about 1 1/2 pounds)

Kosher salt and pepper

 

4 tablespoons olive oil, divided

In a shallow bowl, combine coconut, panko and scallions. Place flour in second bowl, and in third bowl, beat egg with 1 tablespoon water. Season chicken cutlets with 1/2 teaspoon each salt and pepper. Dip each in flour and then in egg, letting any excess drip off, and then coat in coconut mixture, pressing gently to help it adhere. Heat 2 tablespoons oil in large skillet on medium. Add half of cutlets, and cook until golden-brown and cooked through, 3 to 4 minutes per side; transfer to plate, and wipe out skillet. Repeat with remaining oil and cutlets.

Per serving: 455 calories; 39 grams protein; 25 grams carbohydrates; 22 grams fat (8.5 grams saturated); 2 grams fiber; 395 milligrams sodium.

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Charlyn Fargo is a registered dietitian with SIU Med School in Springfield, Illinois. For comments or questions, contact her at charfarg@aol.com or follow her on Twitter @NutritionRD. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com

 

 

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