Ingredients
- 3 (six-ounce) skinless, boneless chicken breasts
- 1 teaspoon salt
- 1/2 teaspoon pepper
- 2 eggs
- 2 cups whole wheat Panko bread crumbs
- 1 cup cheese, shredded Parmesan
- 1/4 cup minced Italian parsley
- 1 clove garlic, grated
- 1 teaspoon chili flakes, plus additional for serving, optional
- 2 tablespoons olive oil
- marinara sauce, to serve
Nutrition Information
Serving size: 1 chicken breast
Calories: 470
Carbohydrate: 30g (10%)
Protein: 47g (94%)
Total Fat: 19g (29%)
Saturated Fat: 6g (30%)
Trans Fat: 0g
Cholesterol: 195mg (65%)
Sodium: 1280mg (53%)
Dietary Fiber: 4g (16%)
Calcium: 30%
*These values are approximate. Per serving, based on a 2,000 Calorie diet.
Instructions
Pound out chicken breasts until they are 1/4 inch thick using a meat tenderizer. Sprinkle each side with salt and pepper; set aside.
Whisk together eggs in a shallow glass baking dish and set aside.
In a second shallow baking dish, mix together Panko, Parmesan, parsley, garlic and chili flakes.
Working one breast at a time, lightly dip the chicken into the eggs and then press both sides firmly into the Parmesan-Panko mixture so that the chicken is completely coated in cheese and breadcrumbs.
Heat the olive oil in a non-stick pan over medium high heat. Saut until chicken is golden brown and firm to the touch, about 3 minutes per side.
Serve with additional chili flakes and marinara sauce for dipping.
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