Why have poultry out of a bucket when you can eat this delectably crunchy chicken meal?
You’ll Also Need…
2 tbsp grated Parmesan
1/2 tbsp dried Italian seasoning
2 egg whites
1/2 tbsp olive or canola oil
1 1/2 tbsp butter
2 tbsp capers
2 tbsp Dijon mustard
Juice of 1 lemon
Cover chicken breasts with wax paper or cling film and use a meat mallet or heavy bottomed pan to pound them to a six-millimetre thickness. Combine breadcrumbs, cheese and Italian seasoning in a wide bowl. In a second bowl, beat egg whites slightly. Season chicken with salt and pepper to taste. Now carefully dip each chicken breast into egg whites and then into the crumb mixture, pressing to ensure an even coating on both sides. Warm oil over medium heat in a large stainless steel or cast-iron pan. Add chicken and cook for three to four minutes or until the crust is deeply browned and crunchy. Turn and cook for another two to three minutes. Transfer chicken to a platter to rest. While the pan is still
hot, add butter. Cook until lightly browned (shouldn’t take more than a minute), then stir in capers,mustard and lemon juice, using a wooden spoon to scrape up any browned bits. Turn off the heat and add parsley. Set aside sauce. Halve the chicken breasts and serve with sauce drizzled on top.
Serves 4. Per serving: 1045kJ, 9g fat (4g sat), 15g carbs, 580mg sodium, 1g fibre, 25g protein.
Powered by Facebook Comments
Scam Warning: Don't purchase any weight-loss products online that say they are endorsed by Women's Health! Click here for more info.