Skinny Chicken Parmesan Salad
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
1 pound boneless, skinless chicken breasts (2 breasts)1⁄4 cup all-purpose flour2 egg whites, beaten6 tbsp grated Parmesan cheese1 tsp fines herbs, dried (mixture of dried chives, parsley, basil, and tarragon)3 plum (Roma) tomatoes, seeded and chopped2 tsp shredded fresh basil leaves1 lemon, juicedDash of black pepper2 tbsp extra-virgin olive oil4 cups mixed baby salad greens (mesclun mix)
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.
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.
Nutritional Info Amount Per Serving
- Calories: 353.1
- Total Fat: 16.5 g
- Cholesterol: 87.0 mg
- Sodium: 494.3 mg
- Total Carbs: 13.0 g
- Dietary Fiber: 2.7 g
- Protein: 38.2 g
Member Reviews
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CONTRARIWHYS
Made 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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CD12200106
I 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