Prevention's Crispy Parmesan Chicken

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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 527.1
  • Total Fat: 17.2 g
  • Cholesterol: 163.7 mg
  • Sodium: 493.1 mg
  • Total Carbs: 27.0 g
  • Dietary Fiber: 1.1 g
  • Protein: 64.8 g

View full nutritional breakdown of Prevention's Crispy Parmesan Chicken calories by ingredient
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Number of Servings: 2


    2 boneless, skinless chicken breasts, 6 oz each
    2 tbsp grated parmesan cheese
    2 egg whites
    1/2 tbsp olive oil
    juice of one lemon
    1 cup bread crumbs (Panko)
    1/2 tbsp dried Italian seasoning
    salt and pepper
    1 1/2 tbsp butter
    1/2 tbsp dijon mustard
    2 tbsp fresh parsley, roughly chopped


Cover the chicken with parchment paper or plastic wrap, and use a meat mallet to pound it until it's 1/4" thick.
Combine the crumbs, parmesan, and Italian seasoning in a wide bowl.
In a second bowl, beat the egg whit4es lighly. Season the chicken with salt and pepper. Now carefully dip each breast into the egg whites and then into the crumb mixture, pressing to make sure it's evenly coated.
Het the oil on medium in a large stainless-steel pan or skillet. Add the breasts and cook for 3 to 4 minutes or until the crusts are deeply browned and crunchy. Turn them over and cook for another 2 to 3 minutes. Then transfer them to a platter to rest.
White the pan is still hot, add the butter. When it's lightly browned, which should take no longer than 1 minute, stir in mustard and lemon juice using a wooden spoon to scrape up any browned bits. Turn off the heat and add the parsley. This is your sauce.
Serve the chicken breasts with the sauce drizzled on top, and a side of spinach sauteed with garlic and dried chilies.

Serves 2.

Number of Servings: 2

Recipe submitted by SparkPeople user KIKIBEAN1.

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