* Exported from MasterCook *
Parmesan Chicken Strips with Garlicky Escarole and Fennel
Recipe By :Diabetes DTOUR Diet
Serving Size : 4 Preparation Time :0:00
Categories : Fowl LowerCarbs
WW
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 cup white panko breadcrumbs
1/2 cup shredded Parmesan cheese
1/4 teaspoon freshly ground black pepper
1 omega-3-enriched egg
2 tablespoons water
4 boneless skinless chicken breast halves -- cut into 1" slices
2 tablespoons canola oil
1 large head fennel -- cut into thin wedges
1 red onion -- cut into thin wedges
2 cloves garlic -- minced
10 cups escarole -- to 12 cups, cut into thin strips (about 1 large head)
1. Preheat the oven to 400°F. Coat a large baking sheet with cooking
spray. On a plate, combine the panko, cheese, and pepper. In a shallow
bowl, combine the egg and water and beat with a fork. Dip the chicken, a
few strips at a time, into the egg mixture and then into the panko
mixture, pressing to coat well. Place on the baking sheet and coat top of
chicken with cooking spray. Bake, turning once, for 10 minutes, or until a
thermometer inserted in the center reaches 160ºF.
2. Meanwhile, heat the oil in a large skillet over medium-high heat. Add
the fennel and onion, reduce the heat to medium, and cook for 4 minutes,
or until browned. Add the garlic and cook for 1 minute. Stir in the
escarole and cook for 4 minutes, or until wilted.
3. Divide the escarole mixture onto 4 plates. Top with the chicken strips.
Serves 4
PREP: 25 min
COOK: 10 min
TOTAL: 35 min
Nutritional Summary: Calories:326; Carbohydrates(g):17; Calcium(mg):249;
Fiber(g):7; Omega-3(g):0.11; Vitamin D(IU):5
Description:
"7 pts"
Source:
"Prevention Magazine"
S(Formatted by Chupa Babi):
"Nov 2010"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 327 Calories; 13g Fat (35.2%
calories from fat); 37g Protein; 16g Carbohydrate; 5g Dietary Fiber; 129mg
Cholesterol; 326mg Sodium. Exchanges: 1/2 Grain(Starch); 4 1/2 Lean Meat;
1 1/2 Vegetable; 1 1/2 Fat.
Nutr. Assoc. : 27260 0 0 3218 0 0 0 0 0 0 0
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