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Ingredients
- # 2 boneless, skinless chicken breasts, 6 oz each
- # 1 cup bread crumbs
- # 2 tbsp grated Parmesan cheese
- # 1/2 tbsp dried italian seasoning
- # 2 egg whites
- # Salt and pepper
- # 1/2 tbsp olive or canola oil
- # 1 1/2 tbsp butter
- # 2 tbsp capers
- # 1/2 tbsp dijon mustard
- # juice of one lemon
- # 2 tbsp fresh parsley, roughly chopped
Details
Servings 2
Preparation
Step 1
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TAGS: 30 Minutes or Less, Low Glycemic Index, American, Main Dishes, Chicken, High Protein, Low Carb, Low GI, Nut Free, Soy Free
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This Recipe is From:
Men's Health
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Crispy Parmesan Chicken
4 Reviews
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From: Men's Health
With a recipe this easy (and a result so tasty), you'll never have to go out for chicken again
Ingredients
Serves: Prep: 10min Cook: 10min Total: 20min
NOTE: Ingredients for a changed serving size are based on a calculation and are not reviewed by the author or tested. Please also consider scaling up or down cooking containers as needed.
* 2 boneless, skinless chicken breasts, 6 oz each
* 1 cup bread crumbs
* 2 tbsp grated Parmesan cheese
* 1/2 tbsp dried italian seasoning
* 2 egg whites
* Salt and pepper
* 1/2 tbsp olive or canola oil
* 1 1/2 tbsp butter
* 2 tbsp capers
* 1/2 tbsp dijon mustard
* juice of one lemon
* 2 tbsp fresh parsley, roughly chopped
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Directions
1. Cover the chicken with parchment paper or plastic wrap, and use a meat mallet or a heavy-bottomed pan to pound it until it's 1/4" thick.
2. Combine the crumbs, Parmesan, and Italian seasoning in a wide bowl. In a second bowl, beat the egg whites slightly. 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.
3. Heat the oil on medium in a large stainless-steel saute pan or cast-iron skillet. Add the breasts and cook them 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.
4. While the pan is still hot, add the butter. When it's lightly browned--which should take no longer than 1 minute--stir in the capers, 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.
5. Serve the chicken breasts with the sauce drizzled on top, and a side of spinach sauteed with garlic and dried chilies.
Nutritional Facts per serving
CALORIES 490.9 CAL
FAT 18 G
SATURATED FAT 7.8 G
SODIUM 1166.9 MG
CARBOHYDRATES 30.2 G
TOTAL SUGARS 3.1 G
DIETARY FIBER 1.9 G
PROTEIN 50.5 G
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