Wednesday, October 7, 2009

Parmesan Crusted Chicken

This basic but tasty chicken recipe gives you an entrée which is a blank culinary canvas, you can add your favorite herbs/spices to jazz up the breading and/or serve with the sauce/dip of your liking..


16 ounces raw chicken breasts (about 4 average or 2 very large)
1/2 cup egg substitute or 2 egg whites
4 tablespoons parmesan cheese
2 whole wheat English muffins(I used Oroweat double fiber) or 2 cups whole wheat breadcrumbs


Preheat oven to 425 degrees. To make homemade breadcrumbs, cut the English muffins into small cubes and convert to breadcrumbs by putting in a blender or food processor on high for 10-15 seconds. Spread the breadcrumbs on a large plate and mix with the parmesan cheese. Put the egg substitute/whites in a small plate or shallow bowl. Dip each chicken breast in the egg mixture to wet each side and then coat each side with bread crumbs. Place the coated chicken breasts on a baking sheet coated with cooking spray and bake for 15 minutes. Flip them over and bake for another 15 minutes, or until no longer pink in the center.

Makes 4 servings
Serving size: 1 small chieken breast (or 1/2 large) Calories 229 Protein 33g Carb 14 g Fiber 4 g Sugars 2 g Fat 4.5 g Saturated fat 0 g Sodium 378 mg


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