Hungry Girl: The Easy Chicken Dinner You'll Make on the Regular
Enjoy this crunchy, breaded chicken as a center-plate entrée or slice and serve over a salad!
Lisa Lillien is the author of the popular Hungry Girl website and email newsletter, featuring smart, funny advice on guilt-free eating. She is also the author of thirteen books, six of which debuted at number one on the New York Times Best Sellers list. Read her PEOPLE.com blog every Monday for slimmed-down celebrity recipes and more.
I love simple, go-to recipes that I can whip up with just a few everyday ingredients. This breaded chicken is crunchy, flavorful and so versatile. Enjoy it as a center-plate entrée or slice and serve over a salad!
¼ cup whole-wheat panko breadcrumbs
½ tsp. Italian seasoning
¼ tsp. garlic powder
⅛ tsp. each salt and black pepper
2 Tbsp. + 2 tsp. grated Parmesan cheese
Two 5-oz. raw boneless skinless chicken breast cutlets, pounded to ¼-inch thickness
¼ cup (about 2 large) egg whites or fat-free liquid egg substitute
1. In a wide bowl, combine breadcrumbs, seasonings and 2 Tbsp. Parm. Mix well.
2. Place chicken in another wide bowl. Top with egg whites/substitute, and flip to coat. One at a time, shake chicken cutlets to remove excess egg, and coat with breadcrumb mixture.
3. Bring a large skillet sprayed with nonstick spray to medium heat. Cook chicken for about 4 minutes per side, until cooked through.
4. Serve topped with remaining 2 tsp. Parm.
HG Alternative: No whole-wheat panko? No problem. Just use traditional panko breadcrumbs, which have slightly less fiber.
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Prep time: 10 minutes
Cook time: 10 minutes
Nutritional Information: ½ of recipe (1 cutlet): 261 calories, 7.5g total fat (2.5g sat fat), 435mg sodium, 7g carbs, 1g fiber, 1g sugars, 39g protein
‘Til next time… Chew the right thing!