Ingredients
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1 ounce white whole-wheat flour (about 1/4 cup)
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1 large egg, lightly beaten
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⅔ cup plain whole-wheat breadcrumbs
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4 (4 ounce) chicken breast cutlets
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⅝ teaspoon kosher salt
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½ teaspoon freshly ground black pepper
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2 tablespoons olive oil, divided
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Cooking spray
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3 ounces part-skim mozzarella cheese, shredded (about 3/4 cup)
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1 ½ cups chopped zucchini (about 1 medium)
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1 ½ cups cherry tomatoes, halved
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2 garlic cloves, thinly sliced
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¼ cup chopped fresh basil
Directions
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Preheat broiler with oven rack in middle position. Place flour, egg and breadcrumbs in separate shallow dishes. Sprinkle chicken with 1/2 teaspoon salt and pepper. Dredge chicken in flour; dip in egg and dredge in breadcrumbs.
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Heat 1 1/2 teaspoons oil in a large skillet over medium-high heat. Add 2 cutlets; cook 1 minute on each side. Place on a baking sheet coated with cooking spray. Repeat procedure with 1 1/2 teaspoons oil and remaining cutlets.
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Top cutlets with cheese; broil 1 1/2 minutes (an instant-read thermometer inserted in the thickest part should register 165°F). Heat remaining oil in skillet. Add zucchini; sauté 1 minute. Add remaining 1/8 teaspoon salt, tomatoes and garlic; sauté 4 minutes. Serve with chicken, and top with basil.
Nutrition Facts (per serving)
398 | Calories |
16g | Fat |
25g | Carbs |
37g | Protein |
Nutrition Facts | |
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Servings Per Recipe 4 | |
Serving Size 1 cutlet and about 3/4 cup vegetables | |
Calories 398 | |
% Daily Value * | |
Total Carbohydrate 25g | 9% |
Dietary Fiber 4g | 14% |
Total Sugars 3g | |
Protein 37g | 74% |
Total Fat 16g | 21% |
Saturated Fat 5g | 25% |
Cholesterol 143mg | 48% |
Sodium 521mg | 23% |
Calcium 191mg | 15% |
Iron 1mg | 6% |
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.