STEROID
01-16-2012, 11:33 PM
Parmesan Chicken with Tomato-Basil Salad
http://img193.imageshack.us/img193/408/27444857.jpg (http://img193.imageshack.us/my.php?image=27444857.jpg)
Total Time:15 minutes
Number of Servings: 4
Ingredients
1 pound boneless, skinless chicken breasts (2 breasts)
1⁄4 cup whole wheat flour
2 egg whites, beaten
6 tbsp grated fat free Parmesan cheese
1 tsp fines herbes, dried (mixture of dried chives, parsley, basil, and tarragon)
3 plum 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
Directions
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. Sauté 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.
Nutritional Info
Amount Per Serving
Calories: 293
Total Fat: 9 g
Cholesterol: 82.5 mg
Sodium: 407.3 mg
Total Carbs: 13 g
Dietary Fiber: 2.7 g
Protein: 40 g
http://img193.imageshack.us/img193/408/27444857.jpg (http://img193.imageshack.us/my.php?image=27444857.jpg)
Total Time:15 minutes
Number of Servings: 4
Ingredients
1 pound boneless, skinless chicken breasts (2 breasts)
1⁄4 cup whole wheat flour
2 egg whites, beaten
6 tbsp grated fat free Parmesan cheese
1 tsp fines herbes, dried (mixture of dried chives, parsley, basil, and tarragon)
3 plum 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
Directions
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. Sauté 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.
Nutritional Info
Amount Per Serving
Calories: 293
Total Fat: 9 g
Cholesterol: 82.5 mg
Sodium: 407.3 mg
Total Carbs: 13 g
Dietary Fiber: 2.7 g
Protein: 40 g