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Parmesan-Crusted Chicken with Cranberry Chutney

Prep time 14 mins
Cook time 20 mins
Yield 4 servings (serving size: 1 chicken breast half and 1 tablespoon sauce)
Be sure to check the weight of each chicken breast to make sure it weighs in at 4 ounces before cooking. Often the skinless, boneless chicken breasts available in supermarkets weigh 6 to 8 ounces

Ingredients

  • 1 (1 1/4-ounce) slice whole wheat bread
  • 1/4 cup grated Parmesan cheese
  • 2 tablespoons all-purpose flour
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 2 teaspoons water
  • 1 large egg white
  • 4 (4-ounce) skinless, boneless chicken breast halves
  • Butter-flavored cooking spray
  • 1/4 cup whole-berry cranberry sauce
  • 2 teaspoons Dijon mustard

Nutrition Information

  • calories 219
  • fat 3.9 g
  • satfat 1.5 g
  • protein 30.6 g
  • carbohydrate 14.3 g
  • cholesterol 70 mg
  • iron 1.5 mg
  • sodium 441 mg
  • caloriesfromfat 16 %
  • fiber 1.0 g
  • calcium 93 mg

How to Make It

  1. Preheat oven to 450°.

  2. Place bread slice in a food processor; pulse 20 times or until fine crumbs form. Combine breadcrumbs and cheese in a shallow dish; set aside.

  3. Combine flour, salt, and pepper in a large heavy-duty zip-top plastic bag. Combine water and egg white in a shallow dish.

  4. Add chicken, 1 piece at a time, to flour mixture, shaking bag to coat. Remove chicken from bag, shaking off excess flour. Dip 1 side of chicken into egg white mixture; dredge dipped side in breadcrumb mixture. Place chicken, crumb side up, on a large baking sheet coated with cooking spray. Lightly coat chicken with cooking spray.

  5. Bake at 450° for 20 minutes or until done.

  6. While chicken is cooking, combine cranberry sauce and mustard; stir well. Serve with chicken.

Oxmoor House Healthy Eating Collection