Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 340.5
- Total Fat: 14.9 g
- Cholesterol: 82.5 mg
- Sodium: 507.3 mg
- Total Carbs: 13.0 g
- Dietary Fiber: 2.7 g
- Protein: 39.4 g
View full nutritional breakdown of Parmesan Chicken with Tomato-Basil Salad (Chef Meg's Makeover) calories by ingredient
Parmesan Chicken with Tomato-Basil Salad (Chef Meg's Makeover)
Submitted by: CHEF_MEG
Introduction
While Chicken Parmesan is traditionally fried, this lighter version is delightful atop a hearty green salad. While Chicken Parmesan is traditionally fried, this lighter version is delightful atop a hearty green salad.Number of Servings: 4
Ingredients
-
1 pound boneless, skinless chicken
breasts (2 breasts)
1⁄4 cup all-purpose flour
2 egg whites, beaten
6 tbsp grated Parmesan cheese
1 tsp fines herbes, dried (mixture of dried
chives, parsley, basil, and tarragon)
3 plum (Roma) tomatoes, seeded and
chopped
2 tsp shredded fresh basil leaves
1 lemon, juiced
Dash of black pepper
2 tbsp extra-virgin olive oil
4 cups mixed baby salad greens (mesclun
mix)
Tips
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Directions
1. Trim any visible fat from the chicken breasts
and slice them into four 4-ounce servings.
Place the chicken between two sheets of wax
paper or plastic wrap. Pound with the bottom
of a pan or rolling pin until the meat is 1⁄4- to
1⁄2-inch thick.
2. Prepare three pie plates or flat-bottomed
bowls and place the flour, egg whites, and
Parmesan in each respectively. Toss the dried
herbs in with the cheese. Working with one
piece of chicken at a time, dip the meat into the
flour, then the egg white, and finally the cheese.
Shake off any excess egg white before coating
with the cheese. It is best to use one hand for
the dry coatings and one for the wet to avoid
clumping the batter.
3. Spray a nonstick skillet with nonstick cooking
spray and place over moderate heat. Sauté
the chicken until cooked through, 5 to 6 minutes
per side.
4. While the chicken is cooking, combine the
tomato and basil in a small bowl. In a separate
bowl, combine the lemon juice and pepper.
Slowly whisk in the oil, then pour the mixture
over the tomatoes.
5. To serve, toss the greens with the tomato
and dressing and divide among four plates. Top
with the chicken.
and slice them into four 4-ounce servings.
Place the chicken between two sheets of wax
paper or plastic wrap. Pound with the bottom
of a pan or rolling pin until the meat is 1⁄4- to
1⁄2-inch thick.
2. Prepare three pie plates or flat-bottomed
bowls and place the flour, egg whites, and
Parmesan in each respectively. Toss the dried
herbs in with the cheese. Working with one
piece of chicken at a time, dip the meat into the
flour, then the egg white, and finally the cheese.
Shake off any excess egg white before coating
with the cheese. It is best to use one hand for
the dry coatings and one for the wet to avoid
clumping the batter.
3. Spray a nonstick skillet with nonstick cooking
spray and place over moderate heat. Sauté
the chicken until cooked through, 5 to 6 minutes
per side.
4. While the chicken is cooking, combine the
tomato and basil in a small bowl. In a separate
bowl, combine the lemon juice and pepper.
Slowly whisk in the oil, then pour the mixture
over the tomatoes.
5. To serve, toss the greens with the tomato
and dressing and divide among four plates. Top
with the chicken.
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Member Ratings For This Recipe
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Very Good
12 of 12 people found this review helpful -
10 of 10 people found this review helpful -
Very Good
6 of 6 people found this review helpfulMade this tonight and it was quite tasty. I swapped a little of the cheese for some crumbled French's Onions and used whole wheat flour. I liked how quickly the chicken cooked. Although next time I may set my skillet slightly below medium. The crust was golden before the chicken was fully cooked - 12/7/11
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Incredible!
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4 of 4 people found this review helpful -
Incredible!
4 of 5 people found this review helpful -
Incredible!
2 of 2 people found this review helpfulI only made the chicken. My kids were fighting over the last piece! I added a bit of salt and pepper to the flour. Also, I browned both sides then added some water to the pan and covered it until the water cooked off, then browned it to crispy (made it very tender). YUM! This was my first rating:) - 5/1/12
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Incredible!
2 of 2 people found this review helpful -
Very Good
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1 of 1 people found this review helpful -
Very Good
1 of 1 people found this review helpful -
Very Good
1 of 1 people found this review helpful -
Incredible!
So delicious! The whole family loved it! I make a lot of chicken cutlets and the flavor in this was over the top! I made it on the stovetop and used the spray, which is the way I always make chicken cutlets. It is never dry and if you use good quality chicken, it will always be juicy. - 4/30/13
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Incredible!
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Very Good
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0 of 2 people found this review helpful -
0 of 2 people found this review helpful -
Incredible!
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0 of 3 people found this review helpful
 Recipe by CHEF_MEG via @SparkPeople){kind=link}