Amanda's Chicken Specialty
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 7
Ingredients
2 lb (more or less, depending on how many servings you want) chicken breast cutlets or tenders- i love the tenders (about 7 servings from two pounds of tenders) <3 or 4 tbsp flour1 c italian breadcrumbs (i use Ian's brand because they have no preservatives, are unbleached, and low-cal, low fat)1/4 c. parmesan cheese1/4 c. romano cheese2 tbsp of your favorite poultry seasoning powder (i use one with lemon in it- complements pesto well)1 clove garlic (more if you like)2 eggs, beatenolive oil for shallow frying (about 1 tbsp)1 lemon, zested
If you use two packages of chicken tenders, it will feed about four people and leave you with leftovers. One chicken tender cooked this way is 145 calories and 4 grams of fat.
Put the breadcrumbs, lemon zest, garlic, cheeses, and poultry seasoning in a food processor and pulse until fine and well-mixed. place mixture in a bowl or plate so you can coat the chicken with it in a second.
put the two beaten eggs in a bowl as well, and put a little flour in another bowl.
season both sides of the chicken tenders with salt and pepper, and coat first in the flour, then in the egg mixture, and then in the breadcrumbs, until well-coated.
heat a good-sized pan or skillet with a little bit of olive oil, and cook the chicken tenders (in a few batches if necessary) over med-high heat.
the chicken is done when the juices run clear and the breading is good and crispy and even.
i like to cover mine with a little pesto. you could either buy a jar from the store or make your own. to make pesto, put a handful of basil in a food processor with 2-3 cloves of garlic, some parmesan or romano cheese to your liking, some olive oil, juice from the lemon you zested for the breadcrumb mixture, and pine nuts or walnuts to your liking. experiment with it until you find a good taste and texture.
if you do use the pesto, be sure to track it along with the chicken tenders themselves!
enjoy!
Number of Servings: 7
Recipe submitted by SparkPeople user AVITELLI.
Put the breadcrumbs, lemon zest, garlic, cheeses, and poultry seasoning in a food processor and pulse until fine and well-mixed. place mixture in a bowl or plate so you can coat the chicken with it in a second.
put the two beaten eggs in a bowl as well, and put a little flour in another bowl.
season both sides of the chicken tenders with salt and pepper, and coat first in the flour, then in the egg mixture, and then in the breadcrumbs, until well-coated.
heat a good-sized pan or skillet with a little bit of olive oil, and cook the chicken tenders (in a few batches if necessary) over med-high heat.
the chicken is done when the juices run clear and the breading is good and crispy and even.
i like to cover mine with a little pesto. you could either buy a jar from the store or make your own. to make pesto, put a handful of basil in a food processor with 2-3 cloves of garlic, some parmesan or romano cheese to your liking, some olive oil, juice from the lemon you zested for the breadcrumb mixture, and pine nuts or walnuts to your liking. experiment with it until you find a good taste and texture.
if you do use the pesto, be sure to track it along with the chicken tenders themselves!
enjoy!
Number of Servings: 7
Recipe submitted by SparkPeople user AVITELLI.
Nutritional Info Amount Per Serving
- Calories: 291.0
- Total Fat: 8.5 g
- Cholesterol: 139.0 mg
- Sodium: 347.2 mg
- Total Carbs: 15.2 g
- Dietary Fiber: 2.1 g
- Protein: 37.6 g
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