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Dinner by Design GERD-Friendly Recipes
August 2007 Recipe
Parmesan Herb Chicken
Ingredients:
2 egg whites plus 2 Tbsp water, beaten until frothy
1/2 cup grated Parmesan cheese
1/2 cup panko bread crumbs
2 Tbsp dried parsley
1 Tbsp dried oregano
1/2 tsp paprika
1/2 tsp seasoned salt
1/2 tsp black pepper (optional)
6 boneless, skinless chicken breasts (about 6 ounces each), lightly pounded to an even thickness
1/4 cup melted butter (optional)
Place beaten egg whites in a small, shallow bowl; set aside. In another shallow bowl, stir the cheese, panko bread crumbs, parsley, oregano, paprika, seasoned salt and black pepper (if desired) until combined. Pick up one chicken breast and dip it first into egg white mixture, then into seasoned bread crumbs, pressing gently so crumbs adhere; repeat with remaining chicken breasts. Place chicken breasts on a large platter and refrigerate about 15 minutes for coating to set.
Place breaded chicken on a baking sheet. Drizzle chicken with butter or spray liberally with nonstick cooking spray. Bake uncovered at 375° for 25–30 minutes until a meat thermometer inserted into the chicken reads 170°.
Chef's Notes: Panko bread crumbs are coarse, dry bread crumbs; they provide a very crunchy texture to breaded foods. Look for them in the foreign foods section of your grocery store or replace with plain bread crumbs. Health-conscious clients can lower the fat in this recipe by eliminating the butter drizzle and instead spraying the breaded chicken breasts with nonstick cooking spray.
Nutritional Analysis (calculated without butter):
Calories: 240
Fat: 4 g
Saturated Fat: 1.5 g
Cholesterol: 105 mg
Sodium: 310 mg
Carbohydrates: 5 g
Fiber: less than 1 g
Sugar: 0 g
Protein: 38 g
Click here for a printer-friendly recipe card (PDF)
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