3/4 pound boneless, skinless chicken breast

1/4 cup panko breadcrumbs

1 tablespoon sesame seeds

2 teaspoons smoked paprika

Salt and freshly ground black pepper

Olive oil spray

2 teaspoons olive oil

Place chicken between two pieces of parchment paper or plastic wrap and pound with a meat bat or the bottom of a heavy skillet to an even 1/2 to 3/4- inch thickness. Place panko crumbs on a plate and mix in the sesame seeds and paprika. Add salt and pepper to taste. Spray the chicken with olive oil spray on both sides. Dip the chicken into the breadcrumbs making sure both sides are covered. Press the breadcrumbs into the chicken. Heat oil in a large nonstick skillet over medium-high heat. Add the chicken and brown 2 minutes. Turn chicken over and saute 2 more minutes. A meat thermometer should read 170 degrees.

Yield 2 servings.

Per serving: 347 calories (37% from fat), 14.4 g fat (2.3 g saturated, 5.7 g monounsaturated), 126 mg cholesterol, 41.1 g protein, 12.3 g carbohydrates, 1.7 g fiber, 178 mg sodium.