Lemon-Crumb chicken

By dette

Lemon zest adds a refreshing flavor to this crunchy coating. To grate the zest form lemons, use the medium grate of a four-sided grater. Make sure you grate only the outer yellow skin of the lemon, as the white part, also known as the pith is bitter. This fresh bread crumb coating is also g oodon turkey cutlets or fish fillets, such as flounder or sole.

Ingredients

• 2 slices firm whole-wheat sandwich bread, made into
• crumbs (1 cup)
• 1 tbsp grated Parmesan cheese
• 1 tbsp minced parsley
• 1 tbsp grated lemon zest
• 4 (1/4#) skinless, boneless chicken breasts, lightly
• pounded
• 1/2 tsp salt
• 1/2 tsp freshly ground pepper
• 2 tbsp reduced-calorie mayonnaise

Preparation

Step 1

Preheat the oven to 425 degreese. Spray a nonstick baking pan with nonstick spray. Combine the bread crumbs, cheese, parsley, and lemon zest in a medium bowl; transfer to a sheet of wax paper.

Sprinkle the chicken with the salt and pepper; spread both sides with the mayonnaise. Coat the chicken on both sides with the crumb mixture. Arrange the chicken on the baking pan; spray the tops lightly with nonstick spray. Bake until the crust is golden and the chicken is cooked through, 20-25 mintues (do not turn).


193 cal; 6 g tot fat; 2 g sat fat; 66 mg chol; 518 mg sod; 8 g carb; 1 g fib; 27 g prot; 49 mg calc; POINTS: 4

Lightly pounding the chicken breasts will ensure even cooking throughout. Place the chicken brests between two sheets of wax paper. Using a rolling pein or meat mallet, lightly tap the breasts to an even thickness. Avoid pounding too hard as this will break the delicate fibers of the meat.