Lightened Up Chicken Parm Recipe

• จำนวนที่เสิร์ฟ: 6 servings
• เวลาทำ: 15 minutes
• เวลารวม: 30 minutes

ส่วนผสม

4 to 6 Chicken Breasts (boneless, skinless)

1 Cup All-Purpose Flour

1 teaspoon Kosher Salt

1/2 teaspoon Black Pepper (freshly ground)

2 Eggs (extra-large)

1 Tablespoon Water

1 1/4 Cups Bread Crumbs (seasoned dry)

1/2 Cup Parmesan (freshly grated, plus extra for serving)

Butter (unsalted)

Olive Oil (good quality)

Salad Greens for 6 (washed and spun dry)

Lemon vinaigrette

1/4 Cup Lemon Juice (freshly squeezed, 2 lemons)

1/2 Cup Olive Oil (good quality)

1/2 teaspoon Kosher Salt

1/4 teaspoon Black Pepper (freshly ground)

วิธีทำ

For the Parmesan Chicken

Pound the chicken breasts until they are 1/4-inch thick. You can use either a meat mallet or a rolling pin.

Combine the flour, salt, and pepper on a dinner plate.

On a second plate, beat the eggs with 1 tablespoon of water.

On a third plate, combine the bread crumbs and 1/2 cup grated Parmesan.

Coat the chicken breasts on both sides with the flour mixture, then dip both sides into the egg mixture and dredge both sides in the bread-crumb mixture, pressing lightly.

Heat 1 tablespoon of butter and 1 tablespoon of olive oil in a large saute pan and cook 2 or 3 chicken breasts on medium-low heat for 2 to 3 minutes on each side, until cooked through.

Add more butter and oil and cook the rest of the chicken breasts.

Toss the salad greens with lemon vinaigrette.

Place a mound of salad on each hot chicken breast.

Serve with extra grated Parmesan.

For the Vinaigrette

In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper.

ข้อมูลโภชนาการ

• ขนาดที่เสิร์ฟ: 1 breast
• แคลอรี่: 552 kcal
• ไขมันทั้งหมด: 27 g
• ไขมันอิ่มตัว: 5 g
• ไขมันไม่อิ่มตัว: 19 g
• ไขมันทรานส์: 1 g
• คอเลสเตอรอล: 157 mg
• โซเดียม: 1076 mg
• คาร์โบไฮเดรตทั้งหมด: 33 g
• ใยอาหาร: 2 g
• น้ำตาลทั้งหมด: 2 g
• โปรตีน: 42 g