Baked Parmesan Chicken

Baked Parmesan Chicken

The crisp coating on this chicken is livened up with Parmesan, parsley, and oregano before it’s baked to golden perfection.

 

 

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Ingredients

Serves: 4

Serving size: 3 oz chicken

Prep time: 15 minutes

Cooking Time: 18 minutes

  • Cooking spray
  • 1 large egg
  • 1 Tbsp water
  • 1 tsp olive oil
  • 1/3 cup finely crushed whole-grain crispbread (lowest sodium available)
  • 1/3 cup shredded or grated parmesan cheese
  • 2 Tbsp minced fresh parsley
  • 1/2 tsp ground oregano
  • 1/4 tsp ground oregano
  • 1/4 tsp pepper
  • 4 boneless, skinless  chicken breasts (about 4 oz each), all visible fat discarded, flattened to 1/4-inch thicknesses

Directions

  1. Preheat the oven to 400°F. Lightly spray a 13 × 9 × 2-inch baking dish with cooking spray.
  2. In a shallow dish, whisk together the egg, water, and oil. In a separate shallow dish or pie pan, stir together the remaining ingredients except the chicken. Set the dishes and baking dish in a row, assembly-line fashion. Dip the chicken in the egg mixture, then in the crumb mixture, turning to coat at each step and gently shaking off any excess. Using your fingertips, gently press the coating mixture so it adheres to the chicken. Arrange the chicken in a single layer in the baking dish. Lightly spray the chicken with cooking spray.
  3. Bake for 15–18 minutes, or until the chicken is no longer pink in the center and the top coating is golden brown.

Exchanges/Choices

1 Starch; 4 Lean Protein

Nutrition Facts

Calories 280
    Calories from Fat 80
Total Fat 9 g
    Saturated Fat 2.5 g
    Trans Fat 0 g
    Polyunsaturated Fat 1 g
    Monounsaturated Fat 4 g
Cholesterol 125 mg
Sodium 340 mg
Potassium 530 mg
Total Carbohydrate 18 g
    Dietary Fiber 4 g
    Sugars 0 g
    Added Sugar 0 g
Protein 30 g
Phosphorus 370 mg

This recipe is from Diabetes & Heart-Healthy Recipes published by the American Diabetes Association. ©2019 American Diabetes Association and the American Heart Association. All rights reserved. Available at ShopDiabetes and ShopHeart.