Lisa Lillien is the author of the popular Hungry Girl website andemail newsletter, featuring smart, funny advice on guilt-free eating. She is also the author ofthirteen books, six of which debuted at number one on theNew York TimesBest Sellers list. Read herPEOPLE.comblog every Monday for slimmed-down celebrity recipes and more.I love simple, go-to recipes that I can whip up with just a few everyday ingredients. Thisbreaded chickenis crunchy, flavorful and so versatile. Enjoy it as a center-plate entrée or slice andserve over a salad!Parm-Crusted ChickenServes 2¼ cup whole-wheat panko breadcrumbs½ tsp. Italian seasoning¼ tsp. garlic powder⅛ tsp. each salt and black pepper2 Tbsp. + 2 tsp. grated Parmesan cheeseTwo 5-oz. raw boneless skinless chicken breast cutlets, pounded to ¼-inch thickness¼ cup (about 2 large) egg whites or fat-free liquid egg substitute1.In a wide bowl, combine breadcrumbs, seasonings and 2 Tbsp. Parm. Mix well.2.Place chicken in another wide bowl. Top with egg whites/substitute, and flip to coat. One at a time, shake chicken cutlets to remove excess egg, and coat with breadcrumb mixture.3.Bring a large skillet sprayed with nonstick spray to medium heat. Cook chicken for about 4 minutes per side, until cooked through.4.Serve topped with remaining 2 tsp. Parm.HG Alternative:No whole-wheat panko? No problem. Just use traditional panko breadcrumbs, which have slightly less fiber.RELATED VIDEO: Twitter Recreates All Their FavoriteChrissy TeigenRecipes Two Years After ‘Cravings’ Cookbook ReleasePrep time:10 minutesCook time:10 minutesNutritional Information:½ of recipe (1 cutlet): 261 calories, 7.5g total fat (2.5g sat fat), 435mg sodium, 7g carbs, 1g fiber, 1g sugars, 39g protein‘Til next time… Chew the right thing!
Lisa Lillien is the author of the popular Hungry Girl website andemail newsletter, featuring smart, funny advice on guilt-free eating. She is also the author ofthirteen books, six of which debuted at number one on theNew York TimesBest Sellers list. Read herPEOPLE.comblog every Monday for slimmed-down celebrity recipes and more.
I love simple, go-to recipes that I can whip up with just a few everyday ingredients. Thisbreaded chickenis crunchy, flavorful and so versatile. Enjoy it as a center-plate entrée or slice andserve over a salad!
Parm-Crusted ChickenServes 2
¼ cup whole-wheat panko breadcrumbs½ tsp. Italian seasoning¼ tsp. garlic powder⅛ tsp. each salt and black pepper2 Tbsp. + 2 tsp. grated Parmesan cheeseTwo 5-oz. raw boneless skinless chicken breast cutlets, pounded to ¼-inch thickness¼ cup (about 2 large) egg whites or fat-free liquid egg substitute
1.In a wide bowl, combine breadcrumbs, seasonings and 2 Tbsp. Parm. Mix well.
2.Place chicken in another wide bowl. Top with egg whites/substitute, and flip to coat. One at a time, shake chicken cutlets to remove excess egg, and coat with breadcrumb mixture.
3.Bring a large skillet sprayed with nonstick spray to medium heat. Cook chicken for about 4 minutes per side, until cooked through.
4.Serve topped with remaining 2 tsp. Parm.
HG Alternative:No whole-wheat panko? No problem. Just use traditional panko breadcrumbs, which have slightly less fiber.
RELATED VIDEO: Twitter Recreates All Their FavoriteChrissy TeigenRecipes Two Years After ‘Cravings’ Cookbook Release
Prep time:10 minutesCook time:10 minutes
Nutritional Information:½ of recipe (1 cutlet): 261 calories, 7.5g total fat (2.5g sat fat), 435mg sodium, 7g carbs, 1g fiber, 1g sugars, 39g protein
‘Til next time… Chew the right thing!
source: people.com
