CRISPY PARMESAN CHICKEN
- Number of Servings: 4
Ingredients
4 boneless, skinless chicken breasts (about 1 1⁄2 lb; see Note)1/4 cup nonfat or lowfat buttermilk (shake well before using)Nonstick spray1/2 cup whole-wheat flour (or any other type of flour)1 tsp onion powder1/2 tsp kosher salt1/2 tsp black pepper3 large egg whites1 Tbsp skim milk (or water)2 tsp hot sauce3/4 cup finely grated Parmesan1/4 cup ground flaxseed
1. Holding your knife parallel to the cutting board, carefully slice into each breast horizontally, taking care not to slice all the way through the meat. Fold each breast open like a book so it lies flat.
2. Place the breasts in a ziptop plastic bag. Add the buttermilk to the bag and seal it. Squish the contents around to ensure all of the chicken is coated with buttermilk. Marinate for at least 30 minutes or up to 24 hours.
3. Heat oven to 425ºF. Line a baking sheet with foil, and coat the foil with nonstick spray.
4. Set out 3 shallow dishes for a three-step breading station. In the first dish, combine the flour, onion powder, salt and pepper; mix well. In the second dish, combine the egg whites, milk and hot sauce; whisk together until slightly frothy. In the third dish, combine the Parmesan and flaxseed; mix well.
5. Shake the excess buttermilk off one of the chicken breasts, and press it into the first dish, coating both sides with seasoned flour. Shake off the excess flour, then dip it into the second dish, coating both sides with egg mixture. Finally, lay the chicken in the third dish, coating both sides with the cheese-flaxseed mixture. Place the breast on the prepared baking sheet, and repeat with the remaining 3 chicken breasts.
6. Mist the top of each breast with nonstick spray. Bake for 25 to 35 minutes, or until browned and crispy.
Note: Alternatively, use 1 1/2 lb thin chicken cutlets, and skip step 1.
Nutrition Facts
Yield 4 servings
Amount Per Serving
Calories 350
Total Fat 10g
Saturated Fat 3g
Cholesterol 110mg
Sodium 700mg
Total Carbohydrates 13g
Dietary Fiber 3g
Protein 51g
Number of Servings: 4
Recipe submitted by SparkPeople user SUMSIE.
2. Place the breasts in a ziptop plastic bag. Add the buttermilk to the bag and seal it. Squish the contents around to ensure all of the chicken is coated with buttermilk. Marinate for at least 30 minutes or up to 24 hours.
3. Heat oven to 425ºF. Line a baking sheet with foil, and coat the foil with nonstick spray.
4. Set out 3 shallow dishes for a three-step breading station. In the first dish, combine the flour, onion powder, salt and pepper; mix well. In the second dish, combine the egg whites, milk and hot sauce; whisk together until slightly frothy. In the third dish, combine the Parmesan and flaxseed; mix well.
5. Shake the excess buttermilk off one of the chicken breasts, and press it into the first dish, coating both sides with seasoned flour. Shake off the excess flour, then dip it into the second dish, coating both sides with egg mixture. Finally, lay the chicken in the third dish, coating both sides with the cheese-flaxseed mixture. Place the breast on the prepared baking sheet, and repeat with the remaining 3 chicken breasts.
6. Mist the top of each breast with nonstick spray. Bake for 25 to 35 minutes, or until browned and crispy.
Note: Alternatively, use 1 1/2 lb thin chicken cutlets, and skip step 1.
Nutrition Facts
Yield 4 servings
Amount Per Serving
Calories 350
Total Fat 10g
Saturated Fat 3g
Cholesterol 110mg
Sodium 700mg
Total Carbohydrates 13g
Dietary Fiber 3g
Protein 51g
Number of Servings: 4
Recipe submitted by SparkPeople user SUMSIE.
Nutritional Info Amount Per Serving
- Calories: 465.8
- Total Fat: 12.4 g
- Cholesterol: 152.3 mg
- Sodium: 1,146.1 mg
- Total Carbs: 16.6 g
- Dietary Fiber: 4.7 g
- Protein: 70.6 g
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