Parmesan Crusted Chicken

• 份量: 4 servings
• 活動時間: 15 minutes
• 總時間: 25 minutes

食材

4 small boneless skinless chicken breasts (or 2 large, butterflied and split)

½ cup all purpose flour (65 grams)

½ teaspoon Italian seasoning

½ teaspoon salt

¼ teaspoon paprika

⅛ teaspoon black pepper

2 large eggs

½ cup seasoned dry bread crumbs (60 grams)

½ cup finely shredded Parmesan cheese (40 grams)

2 tablespoons canola oil

步驟

Place chicken breasts on a large cutting board and cover with plastic wrap. Use a rolling pin or heavy pan to pound the thicker end of the chicken breasts until they are an even size from one end to the other (about ¼-⅓ inch)

Gather 3 shallow dishes to bread your chicken.

In another dish, stir together your flour, Italian seasoning, salt, paprika, and black pepper.

In the second dish, whisk your eggs.

In the third dish, combine your bread crumbs and ½ cup Parmesan cheese.

Dip your chicken in the flour and shake off any excess. Coat the chicken in the egg, and then coat well in the bread crumb mixture, pressing so that it adheres well. Repeat with the remaining chicken.

Heat a large pan over medium heat and add the oil.

When the oil is hot, add the chicken breasts and cook for about 4 minutes per side, until golden. Flip and cook another 4-5 minutes on the other side, until golden and an internal temperature of 165 degrees F is reached.

Remove from the pan and serve.

營養

• 卡路里: 386 kcal
• 總脂肪: 16 g
• 飽和脂肪: 4 g
• 不飽和脂肪: 10 g
• 反式脂肪: 0.05 g
• 膽固醇: 165 mg
• 鈉: 771 mg
• 總碳水化合物: 24 g
• 膳食纖維: 1 g
• 總糖: 1 g
• 蛋白質: 34 g