Crusted Chicken Breasts

By amt2mf

Nutrition Information: calories 296, total fat 10g, saturated fat 1g, cholesterol 58mg, sodium 783mg, carbohydrates 21g, fiber 1g, protein 28g

Ingredients

• Dip Mix:
• 2 boneless, skinless chicken breast halves sliced in half
• 2 egg whites
• 2 t cornstarch
• juice of half a lemon
• Crusting Mix:
• 1 c coarse dry bread crumbs
• 1 T chopped fresh parsley
• 1 t kosher salt
• 1/4 t black pepper
• 3 T olive oil
• minces zest of 1 lemon

Details

Servings 4
Cooking time 60mins

Preparation

Step 1

1. Preheat oven to 450. Pound chicken breasts.

2. Blend egg whites, cornstarch, and lemon juice in a wide, shallow dish.

3. Combine bread crumbs, parsley, salt, pepper, and zest in a second wide, shallow dish. Dip chicken in egg whites, then into crust mix. Let chick rest on a rack in the refrigerator 20-30 min to set crust.

4. Saute chicken in oil in a large nonstick, ovenproof skillet over med-high heat until chicken is golden brown and crisp, about 3 min. Carefully turn with a spatula, and transfer the skillet to the oven to finish cooking. Roast chicken just until done, about 8 min more.