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Your Health and Nutrition News!

Chicken Parmesan

Prep: 10 min, Cook: 10 min.

  • 1-1/2 lbs. boneless skinless chicken breast halves waxed paper
  • 1/2 cup lowfat buttermilk
  • 2 Tbs. grated Parmesan cheese
  • 3/4 cup seasoned breadcrumbs
  • 1 Tbs. plus 1 tsp. all purpose flour
  • 1/4 cup olive oil
  • 2 cloves garlic, crushed

    Place chicken between two sheets of waxed paper and pound lightly with a mallet or other heavy flat object to flatten to 1/4 inch thickness. Combine buttermilk and Parmesan in a bowl. Place breadcrumbs on a piece of waxed paper. Dust chicken with flour and season with salt and pepper to taste. Dip both sides of chicken in buttermilk mixture. Dredge both sides of chicken in breadcrumbs. Heat oil in a heavy nonstick skillet over medium-high heat. Sauté garlic 1 minute. Discard garlic and sauté chicken 4-5 minutes, or until golden. Turn and sauté another 3-4 minutes, or until browned and chicken is cooked throughout.

    Per serving: calories 423, fat 17.2g, 37% calories from fat, cholesterol 102mg, protein 44.8g, carbohydrates 19.8g, fiber 1.0g, sugar 2.3g, sodium 782mg, diet points 10.2

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