Parmesan-Crusted Chicken and Garden Greens Whole-grain mustard keeps this chicken moist as it broils. Served atop a bed of arugula and basil, these chicken breasts are a fresh meal ready within minutes. PREP TIME: 20 minutes TOTAL TIME: 30 minutes SERVINGS: 4 1 Tbsp whole grain mustard 1 egg white 1 c fresh whole wheat bread crumbs ⅓ c (1½ oz) freshly grated Parmesan cheese 1 tsp grated lemon peel 4 boneless, skinless chicken breast halves, pounded to ½ thickness ¼ c chopped fresh basil 1 Tbsp balsamic vinegar 2 tsp extra-virgin olive oil 1/8 tsp salt 2 bunches watercress or arugula 3 lg plum tomatoes, chopped ½ sm red onion, finely chopped 1. COAT a broiler-pan rack with cooking spray. Preheat the broiler. 2. COMBINE the mustard and egg white in a shallow bowl. In another shallow bowl, combine the bread crumbs, cheese, and lemon peel. Dip the chicken into the mustard mixture, turning to coat, and then into the bread-crumb mixture, pressing to coat thoroughly with crumbs. Place the chicken on the prepared rack. 3. BROIL 6 from the heat for 10 minutes, turning once, or until golden brown and a thermometer inserted in the thickest portion registers 160°F and the juices run clear. If the chicken browns too quickly, turn off the broiler and bake the chicken in a 350°F oven for 15 minutes, or until golden brown and a thermometer inserted in the thickest portion registers 160°F and the juices run clear. 4. MEANWHILE, in a medium bowl, whisk together the basil, vinegar, oil, and salt. Add the watercress or arugula, tomatoes, and onion, and toss to coat well. Evenly divide the salad among 4 plates. Top each with a chicken breast. NUTRITION (per serving) 339 cal, 47 g pro, 16 g carb, 2 g fiber, 9 g fat, 3 g sat fat, 499 mg sodium source = prevention
Posted on: Mon, 04 Aug 2014 03:52:58 +0000
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