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Crispy Parmesan Chicken

Tuesday, January 12, 2010

WITH A RECIPE THIS EASY (AND A RESULT SO TASTY), YOU'LL NEVER HAVE TO GO OUT FOR CHICKEN AGAIN

YOU'LL NEED

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

HOW TO MAKE IT

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. Makes 2 servings

PER SERVING 497 calories, 61 grams (g) protein, 14 g carbohydrates (1 g fiber), 21 g fat, 816 milligrams sodium.

Labels: Nutrition

posted by Author @ 8:00 AM

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