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Chicken with Parmesan, Garlic, and Herb Crust

Photo: David Prince
Prep time 10 mins
Other time 25 mins
Yield 4 servings

Ingredients

  • 1 garlic clove, peeled
  • 1/4 cup fresh flat-leaf parsley leaves
  • 2 slices whole-wheat bread
  • 1/4 cup grated Parmesan (1 ounce)
  • 2 tablespoons olive oil
  • 1/4 teaspoon kosher salt
  • Freshly ground black pepper
  • 4 skinless, boneless chicken-breast halves, 2 pork tenderloins, halved (1 1/2 to 2 pounds total), or 1 1/2 pounds skinless salmon fillet (4 pieces)
  • 4 teaspoons Dijon mustard

Nutrition Information

  • calcium 119 mg
  • calories 316
  • caloriesfromfat 0 %
  • carbohydrate 8 g
  • cholesterol 100 mg
  • fat 14 g
  • fiber 1 g
  • iron 2 mg
  • protein 39 mg
  • satfat 3 g
  • sodium 537 mg

How to Make It

  1. Heat oven to 400° F. Lightly coat a medium baking dish with vegetable cooking spray. Mince the garlic in a food processor, then add the parsley and pulse until combined, about 15 seconds. Add the bread, Parmesan, oil, salt, and a few grinds of black pepper. Pulse until well combined. Arrange the meat or fish in the baking dish. Spread with the mustard, then pat the crumbs on top.

    Bake until cooked through, 20 to 25 minutes for the chicken, 30 minutes for the pork, or 20 minutes for the salmon. Divide among 4 plates and season with salt and pepper to taste.