Parm-Crusted Chicken

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Hungry Girl's Parmesan-Crusted Chicken Hungry Girl's Parmesan-Crusted Chicken

Parm-Crusted Chicken

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1/2 of recipe (1 cutlet): 261 calories, 7.5g total fat (2.5g sat. fat), 435mg sodium, 7g carbs, 1g fiber, 1g sugars, 39g protein

Prep: 10 minutes

Cook: 10 minutes

1/2 of recipe (1 cutlet): 261 calories, 7.5g total fat (2.5g sat. fat), 435mg sodium, 7g carbs, 1g fiber, 1g sugars, 39g protein
Prep: 10 minutes
Cook: 10 minutes

Ingredients

1/4 cup whole-wheat panko breadcrumbs 

1/2 tsp. Italian seasoning 

1/4 tsp. garlic powder 

1/8 tsp. each salt and black pepper 

2 tbsp. + 2 tsp. grated Parmesan cheese 

Two 5-oz. raw boneless skinless chicken breast cutlets, pounded to 1/4-inch thickness 

1/4 cup (about 2 large) egg whites or fat-free liquid egg substitute

Directions

In a wide bowl, combine breadcrumbs, all seasonings, and 2 tbsp. Parm. Mix well. 

Place chicken in another wide bowl. Top with egg whites/substitute, and flip to coat. 

One at a time, shake chicken cutlets to remove excess egg, and coat with breadcrumb mixture. 

Bring a large skillet sprayed with nonstick spray to medium heat. Cook chicken for about 4 minutes per side, until cooked through. 

Serve topped with remaining 2 tsp. Parm. 

MAKES 2 SERVINGS

HG Alternative: No whole-wheat panko? No problem. Just use traditional panko breadcrumbs, which have slightly less fiber.


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Publish Date: 2015-09-03

Author: Hungry Girl

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