Parmesean chicken

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 147.8
  • Total Fat: 4.3 g
  • Cholesterol: 20.6 mg
  • Sodium: 835.8 mg
  • Total Carbs: 13.5 g
  • Dietary Fiber: 0.6 g
  • Protein: 12.7 g

View full nutritional breakdown of Parmesean chicken calories by ingredient
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parmesean coated chicken breasts parmesean coated chicken breasts
Number of Servings: 4


    1 lb chicken breast tenders
    1/2 cup flour
    1/2 cup parmesean cheese
    2 egg whites or 1/4 cup of egg substitute
    2 tablespoons water
    1/2 teaspoon salt
    1/4 teaspoon of black pepper
    2 teaspoons of italian spices (oregano, marjoram, thyme, basil, sage, rosemary mix)


In separate bowls or containers: Mix salt, pepper and 1/4 cup of flour together. Mix egg and water together. Mix remaining 1/4 cup of flour with the parmesean cheese and italian spices together. Dredge the breast tenders in the flour mixture, dip in egg mixture and then in the parmesean mixture. Lay on a pan coated with cooking spray. Repeat with other pieces. Bake in a 400 degree oven until done through, turning once, about 20 to 30 minutes depending on thickness of chicken tenders.

Number of Servings: 4

Recipe submitted by SparkPeople user JANIEBOW.

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