Tip: It can be difficult to find small chicken breasts. Remove the strip of meat from the underside of a 5- to 6-ounce breast--the “tender,” about 1 ounce of meat--to yield a perfect individual portion. Freeze the tenders and use them in a stir-fry.
Note: We like Ian's brand of coarse dry whole-wheat breadcrumbs, labeled “Panko breadcrumbs.” Find them in the natural-foods section of large supermarkets. To make your own breadcrumbs, trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. Spread on a baking sheet and bake at 250°F until dry, about 15 minutes. One slice of bread makes about 1/3 cup dry breadcrumbs.
4 1/2 lean meat, 1 fat