Ingredients
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2 8-ounce boneless skinless chicken breasts, trimmed
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½ teaspoon salt, divided
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½ teaspoon freshly ground pepper, divided
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¼ cup white whole-wheat flour
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2 large eggs, beaten
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1 lemon
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2 cups fresh whole-wheat breadcrumbs
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Olive oil cooking spray
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2 tablespoons butter
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1 tablespoon extra-virgin olive oil
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1 small shallot, minced
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¼ cup chopped fresh herbs, such as dill, parsley and chives
Directions
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Preheat oven to 450 degrees F. Coat a large baking sheet with cooking spray.
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Cut chicken breasts in half horizontally. Cover with a large piece of plastic wrap and pound with the smooth side of a meat mallet or a heavy saucepan to an even 1/4-inch thickness. Sprinkle the chicken with 1/4 teaspoon each salt and pepper.
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Place flour in one shallow dish and eggs in another. Zest lemon and combine the zest with breadcrumbs in a third shallow dish. (Slice the lemon for serving; set aside.) Coat both sides of the chicken in the flour, shaking off any excess, then dip in egg. Coat on both sides with the breadcrumbs, pressing to help them stick. Place the chicken on the prepared baking sheet. Coat on both sides with cooking spray.
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Bake the chicken until golden brown and no longer pink in the center, 10 to 12 minutes.
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Meanwhile, melt butter in a small saucepan over medium-high heat. Cook until just beginning to brown, about 2 minutes. Add oil and shallot; cook for 30 seconds more. Remove from heat; add herbs and the remaining 1/4 teaspoon each salt and pepper. Serve the chicken with the herb sauce and lemon slices.
Tips
Easy cleanup: Recipes that require cooking spray can leave behind a sticky residue that can be hard to clean. To save time and keep your baking sheet looking fresh, line it with a layer of foil before you apply the cooking spray.
Nutrition Facts (per serving)
320 | Calories |
15g | Fat |
16g | Carbs |
29g | Protein |
Nutrition Facts | |
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Servings Per Recipe 4 | |
Serving Size 1 cutlet & 1 Tbsp. sauce | |
Calories 320 | |
% Daily Value * | |
Total Carbohydrate 16g | 6% |
Dietary Fiber 2g | 8% |
Total Sugars 2g | |
Added Sugars 1g | 2% |
Protein 29g | 58% |
Total Fat 15g | 20% |
Saturated Fat 6g | 29% |
Cholesterol 140mg | 47% |
Vitamin A 479IU | 10% |
Vitamin C 7mg | 8% |
Folate 27mcg | 7% |
Sodium 487mg | 21% |
Calcium 71mg | 5% |
Iron 2mg | 13% |
Magnesium 46mg | 11% |
Potassium 321mg | 7% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.