Tag Archive | Panko bread crumbs

Tasty Tuesdays – Pistachio & Panko Crusted Chicken Strips

Yum, this tasty twist on the classic chicken finger recipe is incredibly delicious!! It is also much healthier than the standard deep fried restaurant or the frozen store bought varieties. I found the original recipe here and made a few modifications of my own.


  • 1 tbsp olive oil
  • 1 cup pistachio nuts
  • ½ cup Panko breadcrumbs
  • Salt & pepper
  • 2 tbsp grainy Dijon mustard
  • 1 tbsp olive oil
  • 2 tbsp honey
  • 2 large chicken or turkey breasts (skinless and boneless)


  • Line a baking sheet with aluminum foil and brush a thin layer of olive oil on it.
  • Preheat the oven to 425°, and put the baking sheet in the oven while it heats up.
  • Finely chop the pistachios.  In a bowl combine the pistachios, breadcrumbs, salt and freshly ground black pepper.
  • In another bowl, thoroughly mix the mustard, olive oil and honey.
  • Slice chicken or turkey breasts into strips.
  • First coat the meat with the mustard mix, and then dip into the breadcrumbs.
  • Pull out the baking sheet and place strips spaced out.
  • Bake for 12-15 minutes and then flip the strips.
  • Cook for an additional 5 minutes or until golden brown.

Interesting Facts

Raw honey has been harvested for many thousands of years for both food and medicine (Zumla and Lulat, 1989).  This natural nourishment for honey bees contains many minerals and vitamins, and comes in a variety of colours, textures and tastes based on which flower nectar the bee collects (Bogdanov, 1997).  This viscous sweetener is available year round but it is freshest in the summer and fall (Wine, 2008).  There is a great deal of literature discussing honey as a natural ergogenic aid (exercise performance enhancer).  An early study by Burke et al., (1988) gave weight-lifters honey, sugar or maltodextrin following an intense workout.  The results showed that those athletes who consumed honey maintained ideal blood sugar levels following the workout and showed advantageous glycogen restoration.  Another interesting property of honey is its ability to act as a topical antiseptic.  Recent research has revealed it to be capable of effectively treating burns and ulcers (Molan, 2006).  A study by Subrahmanyam (2005) looked at the outcomes of participants with superficial burns treated with conventional treatment (silver sulfadiazine gauze) or honey.  It was found that 91% of the individuals treated with honey did not have infections after one week, while only 7% of the conventionally treated patients were infection free.  Furthermore, the people treated with honey had quicker tissue reproduction when compared to the other group.  These exciting results have been replicated in other studies examining the healing process of caesarean sections and hysterectomies.  These studies found that utilizing honey as a topical antiseptic led to increased wound healing, decreased use of antibiotics and a lessened hospital stay (Al-Waili and Saloom, 1999).  Clearly, this health promoting natural liquid, often used as a term of endearment, also has some stupendous implications for modern medicine

This will be my final Tasty Tuesdays post of 2012.  Be sure to come back in 2013 for even Tastier Tuesdays.

I hope your holidays are wonderful!!


Tasty Tuesdays – Mustard and Panko Salmon Fillets

Fresh salmon fillets are easy to cook with because they have a firmer texture than most white fish and can compliment many different flavours.  This recipe is ridiculously easy to prepare and incredibly delicious.  If you aren’t a fan of fish, you may change your mind after trying this salmon recipe.  These fillets go well with any fresh side salad.  You may notice the salad pairing in this picture is from my last post.


  • 2 salmon fillets (each 2.5 oz, skinless and boneless)
  • 2 tsp Dijon mustard (or whichever mustard is your favourite)
  • 1/2 cup Panko breadcrumbs
  • 1 1/2 tsp olive oil
  • fresh black pepper
  • 1 1/2 tsp of your favourite spices (fresh thyme or parsley work very well in this recipe)


  • Preheat the oven to 400°.
  • Wash the salmon fillets with water and pat dry with a cloth.
  • Line a baking sheet with parchment paper and place the fillets on the sheet, at least a few inches apart.
  • Evenly spread a layer of mustard on the top of each fillet.
  • In a small bowl mix the Panko breadcrumbs, olive oil and pepper together.  Add any spices you like to this mixture (Parsley works very well).
  • Using your hands, pack the breadcrumb mixture on top of each fillet.
  • Bake in the oven for 10-12 minutes, or until the salmon is flaky.

Interesting Facts

Salmon is a very unique aquatic species that spends parts of its life in both freshwater and saltwater (Nehlsen and Lichatowich, 1997).  In general, eating fish is well known to improve cognitive function and mood, while reducing inflammation and the risk of cardiac disease (Horrocks and Yeo, 2002). Furthermore, including fish in your diet can promote good eye health (Hughes, 2010) and lustrous hair (Anthonavage, 2011).  Salmon is a high protein and low calorie fish that contains calcium, phosphorus, potassium, selenium and vitamins A, B6, B12 and D (USDA, 2012).  The recommended serving size of fish is 2.5 ounces (Heart and Stroke Foundation, 2012) which contains 1.4g of omega-3 fatty acid (USDA, 2012).  Omega-3 is a healthy polyunsaturated fatty acid found in salmon and two forms in particular are highly studied; docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).  DHA is essential for normal brain development and function, and is an important structural component in the human brain (Horrocks and Yeo, 2022).  Research on EPA has shown remarkable evidence that it aids in the deterrence of inflammation, which is important at preventing many ailments and diseases (Salteil, 2010).  Unfortunately, wild salmon populations have been dramatically declining due to many factors such as climate change, habitat loss and overfishing (Jackson, 2008).  It is important to take this into consideration when purchasing salmon or choosing what to buy at a restaurant.  There are some excellent resources online at SeaChoice and the David Suzuki Foundation.  Both organizations have created very useful pocket guides with great information that you can print and keep in your wallet.  This way when you are questioning the sustainability of a food source while grocery shopping or out for a meal, you can pull out the card to ensure you make an informed decision!

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