LOW FAT BREAD CRUMB CHICKEN

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Low Fat Bread Crumb Chicken image

You can use plain bread crumbs mixed with Italian seasoning or Progresso brand Panko Italian Style Crispy Bread Crumbs. Just 7 grams of fat and 392 calories. I found this in a family circle magazine.

Provided by BakinBaby

Categories     Chicken Breast

Time 35m

Yield 4 serving(s)

Number Of Ingredients 7

3 egg whites
1 tablespoon Dijon mustard
1 cup breadcrumbs (or Progresso Italian style Panko)
1 teaspoon italian seasoning
1/4 cup reduced-fat parmesan cheese (grated)
1/2 cup flour
4 boneless skinless chicken breasts

Steps:

  • Heat oven to 450 degrees. Place a rack on a baking sheet sprayed with nonstick spray.
  • Whisk together egg whites and mustard.
  • Blend bread crumbs, Italian seasoning and cheese in another bowl.
  • In a third dish, place flour.
  • Coat chicken with flour, shaking off excess, dip in egg mixture and then in bread crumb mixture.
  • Bake at 450°F for 15 minutes, turn over and bake another 10 minutes.
  • Turn oven to broiler and cook for 1 minute.
  • Serve with heated marinara sauce if desired.

Nutrition Facts : Calories 357.4, Fat 11.1, SaturatedFat 1.2, Cholesterol 75.5, Sodium 2349.9, Carbohydrate 27.2, Fiber 6.9, Sugar 2.3, Protein 38.5

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