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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 201.3
  • Total Fat: 3.2 g
  • Cholesterol: 67.7 mg
  • Sodium: 141.2 mg
  • Total Carbs: 13.3 g
  • Dietary Fiber: 1.6 g
  • Protein: 29.2 g

View full nutritional breakdown of Crunchy Italian Chicken calories by ingredient
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Crunchy Italian Chicken

Submitted by: JILLIANWILLIAN

Introduction

With just 3.2 grams of fat, this recipe is adapted from the Weight-Watcher 20 minute Recipe cookbook. With just 3.2 grams of fat, this recipe is adapted from the Weight-Watcher 20 minute Recipe cookbook.
Number of Servings: 2

Ingredients

    1/3 cup Panko breadcrumbs
    1 tbsp Parmesan Cheese
    1/2 tsp oregano flakes
    1/2 tsp thyme dried leaves
    1/4 tsp Mrs Dash - your choice
    1/4 tsp cayenne pepper - optional
    2 boneless,skinless chicken breasts ( 4 oz each)
    PAM
    1 cup cherry tomotoes
    2 cloves garlic

Directions

Preheat oven to 450 degrees
Combine panko, herbs, and parmesan cheese in a shllow bowl, set aside

Place chken between 2 sheets of heavy duty plastic wrap and pound to 1/2 inch thickness using a mallet.

Sprinkle chicken with pepper, dredge in panko mixture, pressing mexture onto chicken if necessary.

Spray cookie sheet with PAM, place chicken on pan, and spray top of chicken. Cook 6 minutes, then carefully flip chicken over, and cook another 6 minutes.

While chicken cooks, place tomatoes in a glass cooking dish, add garlic (do not peel garlic, just cut end off cloves), Spray with Pam, and bake with chicken for 6 minutes.

Prior to serving, carefully squeeze garlic out of skin and mash with fork - mix with roasted tomatoes.

Makes 2 servings - 1 chicken breast with 1/2 of roasted tomatoes spooned over.

(6 points)

Steamed green beans make a lovely side dish with this meal.

Number of Servings: 2

Recipe submitted by SparkPeople user JILLIANWILLIAN.






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