|Boneless, skinless chicken breast halves||2|
|Egg white 1/8 + 1/8 teaspoon salt||1|
|Freshly ground pepper to taste|
|Grated Parmesan cheese||1/3 cup|
|Sliced almonds, finely chopped||1/3 cup|
|All-purpose flour||1 tablespoon|
|Olive oil||1 tablespoon|
- Place chicken breasts between 2 sheets of plastic wrap or wax paper and flatten to a ½-inch thickness with a rolling pin or palm of hand.
- Lightly beat the egg white in a shallow bowl, and season with 1/8 teaspoon salt and pepper. Combine Parmesan and almonds on a large plate.
- Lightly dust chicken breasts with flour, dip in egg, then in Parmesan mixture to coat.
- Heat oil over medium heat in a large nonstick skillet. Transfer chicken to skillet and cook about 3-4 minutes on each side, until cooked through. Season with 1/8 teaspoon salt and pepper, and serve.
4.5 very lean meats; 3 fats; 1 lean-meat substitute; 0.5 starch
Side Suggestions: Cherry Tomato Salad
Quarter 1-½ c cherry tomatoes and toss with 1 tablespoon fresh chives, 1 teaspoon olive oil, ¼ teaspoon salt, and freshly ground black pepper to taste. Nutrition Info (for ½ of recipe): 44 calories; 5 g carbohydrate; 1 g protein; 2.5 g fat (0 g sat); 1 g fiber; 301 mg sodium. Exchanges: 0.5 vegetable; 0.5 fat.
Side Suggestions: Parmesan Couscous
Sprinkle Parmesan cheese over cooked couscous and serve.
|Serving Size||½ of recipe|
|Saturated Fat||5 g|
|Dietary Fiber||2 g|