220 Cals 27.5 Protein 7 Carbs 8.5 Fats
PREP TIME:
10 mins
COOK TIME:
10 mins
TOTAL TIME:
20 mins
YIELD:4 SERVINGS
COURSE:Dinner
CUISINE:American
INGREDIENTS
2 16 oz total boneless, skinless chicken breasts
1/2 tsp kosher salt
black pepper, to taste
3 tbsp finely chopped fresh herbs, I used thyme, oregano and basil
2 cloves garlic, crushed
6 tbsp good quality Dijon mustard, I like Maille Dijon Originale
1 cup whole wheat panko
1/4 cup freshly grated Parmesan cheese
1 tbsp olive oil
minced parsley for serving, optional
INSTRUCTIONS
Preheat oven to 400°F.
Cut each breast in half lengthwise to create 2 cutlets.
Place chicken breasts in between a sheet of plastic wrap and lightly pound chicken to even thickness (I like to do this to ensure the breast cooks evenly but it”s not absolutely necessary).
Season both sides of each breast with salt and pepper.
Mix herbs, garlic and mustard in a bowl.
Combine bread crumbs and Parmesan cheese on a plate.
Lightly brush each breast in the mustard-herb mixture, wiping off excess, then dredge each breast in the bread crumb-cheese mixture.
Heat a large sauté pan over med-high heat.
Once pan is hot, add 1/2 tablespoon of olive oil.
Place 2 chicken breasts in the pan and brown each side, carefully flipping with a spatula, about 2 to 3 minutes per side.
Place breasts on a parchment lined sheet pan, repeat with remaining oil and chicken, then bake in oven for 5 to 8 minutes, or until the chicken reaches an internal temperature of 165 degrees.
Sprinkle with chopped parsley and serve.
Serving: 1piece, Calories: 220kcal, Carbohydrates: 7g, Protein: 27.5g, Fat: 8.5g, Cholesterol: 78mg, Sodium: 408mg, Fiber: 1gBlue Smart Points:6Green Smart Points:7Purple Smart Points:6Points +:5