SEED’S CHICKEN SCHNITZEL WITH MISO MUSTARD

1 cup all-purpose flour

5 eggs, beaten

1 cup panko

4 (10-ounce) boneless, skinless chicken

breasts

Kosher salt

1 cup vegetable oil

Miso Mustard (see recipe) Arugula Salad (see recipe)

Pour flour into a large flat plate or a pie plate. Pour eggs into a large flat plate or a second pie plate. Pour panko into a large flat plate or a third pie plate.

Pound chicken breasts until they are ¼inch thick throughout. Sprinkle with salt on both sides.

Dip breasts in flour, coating on both sides, and shake off any excess. Then dip breasts in egg, coating on both sides, and allow excess to drip off. Finally coat both sides of breasts in panko. Set coated breasts on a wire rack.

In a large cast-iron skillet, heat oil to 350 degrees. Pan fry each breast until cooked through, approximately 3 minutes per side. Do not crowd pan.

Drain breasts on paper towels and continue cooking until all are done. Serve by arranging chicken schnitzel on plate and topping with Arugula Salad. Pour Miso Mustard around the schnitzel, shower salad with grated Parmesan and serve. Serves: 4 Per serving: 721 calories (percent of calories from fat, 45), 74 grams protein, 23 grams carbohydrates, 1 gram fiber, 35 grams fat (5 grams saturated), 323 milligrams cholesterol, 971 milligrams sodium.

1/2 cup white wine, preferably Chablis 1 1/2 tablespoons champagne vinegar 1 tablespoon sliced garlic 1 tablespoon sliced shallot

1 sprig thyme

1 small bay leaf

1/4 teaspoon black peppercorns

In a small saucepan, combine wine, vinegar, garlic, shallot, thyme, bay leaf and peppercorns. Bring to a boil and cook until liquid is almost evaporated, about 10 minutes. Watch carefully. Remove from heat and strain out thyme, bay leaf and peppercorns. Whisk in miso. Return to heat and cook 3 minutes, stirring constantly. Add cream and mustard. When mixture is warmed, season to taste. Makes: 1 1/3 cups Per tablespoon: 53 calories (percent of calories from fat, 85), 1 gram protein, 1 gram carbohydrates, trace fiber, 5 grams fat (3 grams saturated), 16 milligrams cholesterol, 86 milligrams sodium.

In a large bowl, combine arugula and tomatoes with olive oil, lemon juice and salt. Toss well. Sprinkle salad with Parmesan when serving. Serves 4

Per serving: 127 calories (percent of calories from fat, 80), 3 grams protein, 4 grams carbohydrates, 1 gram fiber, 2 grams fat (2 grams saturated), 4 milligrams cholesterol, 327 milligrams sodium.

CONTRIBUTED BY SEED KITCHEN & BAR 1 bunch local arugula12 cherry tomatoes, fresh or oven-dried 3 tablespoons olive oil1 tablespoon fresh lemon juice1/2 teaspoon kosher salt1/4 cup finely shredded Parmesan