Parmesan-Crusted Chicken and Garden Greens - 16g Carbs, 2.3g Fiber, 3.3g Sugar
From: Meals That Heal
Whole-grain mustard keeps this chicken moist as it broils. Served atop
a bed of arugula and basil, these chicken breasts are a fresh meal
ready within minutes.
Prep Time: 20 min
Cook Time: 10 min
Total Time: 30 min
Serves: 4
1 Tbsp whole grain mustard
1 egg white
1 cup fresh whole wheat bread crumbs
1/3 cup (1 1/2 oz) freshly grated parmesan cheese
1 tsp grated lemon peel
4 boneless, skinless chicken breast halves, pounded to 1/2" thickness
1/4 cup chopped fresh basil
1 Tbsp balsamic vinegar
2 tsp extra-virgin olive oil
1/8 tsp salt
2 bunches watercress or arugula
3 large plum tomatoes, chopped
1/2 small red onion, finely chopped
1. Coat a broiler-pan rack with cooking spray. Preheat the broiler.
2. In a shallow bowl, combine the mustard and egg white. In another
shallow bowl, combine the bread crumbs, cheese, and lemon peel. Dip
the chicken into the mustard mixture, turning to coat, and then into
the bread-crumb mixture, pressing to coat thoroughly with crumbs.
Place the chicken on the prepared rack.
3. Broil 6" from the heat for 10 minutes, turning once, or until golden
brown and a thermometer inserted in the thickest portion registers
160 degrees F and the juices run clear. If the chicken browns too
quickly, turn off the broiler and bake the chicken in a 350 degrees F
oven for 15 minutes, or until golden brown and a thermometer inserted
in the thickest portion registers 160 degrees F and the juices run clear.
4. Meanwhile, in a medium bowl, whisk together the basil, vinegar,
oil, and salt. Add the watercress or arugula, tomatoes, and onion,
and toss to coat well. Evenly divide the salad among 4 plates. Top
each with a chicken breast.
Serves: 4
Nutrition per Serving;
339.3 Calories, 8.9g Fat, 2.9g Saturated Fat, 108mg Cholesterol,
498.7mg Sodium, 16g Carbs, 2.3g Dietary Fiber, 3.3g Total Sugars,
47.2g Protein
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