Baked Parmesan Chicken
Here’s a great recipe courtesy of Family Features, Know Diabetes by Heart, and recommended by Federal Meats
Ingredients: 4 servings
1 large egg
1 tablespoon water
2 teaspoons olive oil
1/3 cup finely crushed, low-sodium, whole-grain crispbread or low-calorie Italian breadcrumbs
1/3 cup shredded or grated Parmesan cheese
2 tablespoons minced fresh parsley
½ teaspoon ground oregano
¼ teaspoon pepper
4 boneless, skinless chicken breasts (about 4 ounces each), all visible fat discarded, flattened to 1/4-inch thickness
Instructions: (Prep time: 15 minutes; Cook time: 18 minutes)
- Preheat oven to 400 F. Lightly spray a 13-by-9-by-2-inch baking dish with cooking spray.
- In a shallow dish, whisk the egg, water, and oil. In a separate shallow dish or pie pan, stir together the crispbread, Parmesan cheese, parsley, oregano, and pepper. Dip the chicken in the egg mixture, then in crumb mixture, turning to coat at each step and gently shaking off any excess. Using fingertips, gently press the coating mixture so it adheres to the chicken. Arrange the chicken in a single layer in the baking dish. Lightly spray the chicken with cooking spray.
- Bake for 15-18 minutes, or until chicken is no longer pink in the center and the top coating is golden brown.
Nutritional information per serving:
280 calories; 80 calories from fat; 9 g total fat; 2.5 g saturated fat; 0 g trans-fat; 1 g polyunsaturated fat; 4 g monounsaturated fat; 125 mg cholesterol; 340 mg sodium; 530 mg potassium; 18 g total carbohydrate; 4 g dietary fiber; 0 g sugar; 0 g added sugar; 30 g protein; 370 mg phosphorus. Choices/Exchanges: 1 starch, 4 lean protein.