Parmesan Chicken with Tomato-Basil Salad - 13g Carbs, 2.7g Fiber, 0.4g Sugar
From: Spark People user Chef Meg
While Chicken Parmesan is traditionally fried, this lighter version
is delightful atop a hearty green salad.
1 lb boneless, skinless chicken breasts (2 breasts)
1/4 cup all-purpose flour
2 egg whites, beaten
6 tbsp grated Parmesan cheese
1 tsp fines herbes, dried (mixture of dried chives, parsley,
basil, and tarragon)
3 plum (Roma) tomatoes, seeded and chopped
2 tsp shredded fresh basil leaves
1 lemon, juiced
Dash of black pepper
2 Tbsp extra-virgin olive oil
4 cups mixed baby salad greens (mesclun mix)
1. Trim any visible fat from the chicken breasts and slice them into
four 4-ounce servings. Place the chicken between two sheets of wax
paper or plastic wrap. Pound with the bottom of a pan or rolling pin
until the meat is 1/4- to
1/2-inch thick.
2. Prepare three pie plates or flat-bottomed bowls and place the
flour, egg whites, and Parmesan in each respectively. Toss the
dried herbs in with the cheese. Working with one piece of chicken
at a time, dip the meat into the flour, then the egg white, and
finally the cheese. Shake off any excess egg white before coating
with the cheese. It is best to use one hand for the dry coatings
and one for the wet to avoid clumping
the batter.
3. Spray a nonstick skillet with nonstick cooking spray and place
over moderate heat. Saute the chicken until cooked through, 5 to
6 minutes per side.
4. While the chicken is cooking, combine the tomato and basil in a
small bowl. In a separate bowl, combine the lemon juice and pepper.
Slowly whisk in the oil, then pour the mixture over the tomatoes.
5. To serve, toss the greens with the tomato and dressing and divide
among four plates. Top with the chicken.
Servings: 4
Nutrition per Serving:
340.5 Calories, 14.9g Fat, 5.4g Saturated Fat, 1.1g Polyunsaturated Fat,
7.2g Monounsaturated Fat, 82.5mg Cholesterol, 39.4g Protein, 507.3mg Sodium,
13g Carbs, 2.7g Dietary Fiber, 0.4g Sugars, 495.9mg Potassium
