Walnuts add
a healthful dose of omega-3 fatty acids to bread crumbs, which keep the chicken
moist. Roasting the chicken, rather than frying it, yields a crisp crust
without adding much extra fat. If you don’t have day-old bread, lightly toast
fresh bread to use instead.
Ingredients
:
- 2 slices day-old whole-wheat bread
- ⅓ cup walnuts
- 2 tablespoons finely grated parmesan cheese
- Coarse salt and freshly ground pepper
- 1 large egg white
- 4 boneless, skinless chicken breast halves (6 to 8 ounces each)
- 1 tablespoon grapeseed oil
- Lemon slices, for serving
Method :
- Preheat oven to 425°F. In a food processor, combine bread, walnuts, parmesan, and ¼ teaspoon salt; season with pepper. Process until fine crumbs form. Transfer to a shallow bowl. In another bowl, beat egg white until frothy.
- Pat dry chicken with paper towels. Season chicken on both sides with ½ teaspoon salt, dividing evenly, and pepper. Dip each chicken breast into egg white to coat completely, then let excess drip off before dredging in crumb mixture, pressing to adhere.
- Heat the oil in a large ovenproof skillet over medium until hot but not smoking. Cook chicken until lightly browned on one side, 1 to 3 minutes. Flip chicken and transfer skillet to oven. Bake until golden brown and cooked through, 8 to 12 minutes. Serve with lemon slices.
per
serving: 331
calories; 1.9 g saturated fat; 9.6 g unsaturated fat; 101 mg cholesterol; 8.5 g
carbohydrates; 44 g protein; 603 mg sodium; 1.6 g fiber
Tags:
Lunch