07 Jun Parmesan-Crusted Chicken Breasts
Parmesan-Crusted Chicken Breasts
By: Toby Amidor
Nutrition Information
- Serves: 4 servings
- Serving size: 1 chicken breast
- Calories: 400.31
- Fat: 17.21 g
- Saturated fat: 2.84 g
- Trans fat: 0.05 g
- Carbohydrates: 19.54 g
- Sugar: 1.30 g
- Sodium: 391.74 mg
- Fiber: 1.96 g
- Protein: 39.90 g
- Cholesterol: 142.48 mg
Recipe type: Main (Meat, Chicken), Meal Prep
Prep time:
Cook time:
Total time:
Recipe from Create Your Plate Diabetes Meal Prep Cookbook by Toby Amidor. Published by Robert Rose Books. Photo courtesy of Ashley Lima. All Rights Reserved.
Ingredients
- Four 5-oz (150 g) boneless skinless chicken breasts, trimmed
- ½ cup (125 mL) white whole wheat flour
- 1 large egg
- 2 large egg whites
- ¾ cup (175 mL) unseasoned bread crumbs
- ¼ cup (60 mL) grated Parmesan cheese
- 1 tsp (5 mL) dried parsley flakes
- 1 tsp (5 mL) dried oregano
- 1 tsp (5 mL) dried basil
- 1 tsp (5 mL) garlic powder
- ¼ tsp (1 mL) salt
- ¼ tsp (1 mL) ground black pepper
- 3 tbsp (45 mL) canola oil
Instructions
- Place one chicken breast in a sealable plastic bag, pressing out as much air as possible before sealing. Pound with a rolling pin or the flat side of a meat mallet until it is evenly ½ inch (1 cm) thick. Repeat with the remaining 3 chicken breasts.
- In a medium bowl, add the flour.
- In a separate medium bowl, add the egg and egg whites and whisk together.
- In a third medium bowl, add the bread crumbs, Parmesan cheese, parsley, oregano, basil, garlic powder, salt and pepper. Mix to combine.
- Dredge each chicken breast first in the flour, next in the eggs, allowing the excess eggs to drip off, and lastly in the bread crumb mixture and place on a clean plate.
- In a large sauté pan, heat the oil over medium heat. When the oil is shimmering, add the chicken breasts and cook until browned and an instant-read thermometer inserted into the thickest part of a breast registers 165°F (74°C), 5 minutes on each side.
- To Store: In each of four containers, add one chicken breast. Cover and refrigerate for up to 4 days or freeze for up to 2 months.
- To Serve: If frozen, thaw in the refrigerator overnight. To reheat, microwave uncovered on High for 60 to 90 seconds. Allow 2 minutes for the heat to distribute before removing the container from the microwave. Serve warm.
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