Nutrition Facts
| Serving Size | ½ of recipe |
| Calories | 379 |
| Total Fat | 21 g |
| Saturated Fat | 5 g |
| Sodium | 701 mg |
| Total Carbohydrate | 7 g |
| Dietary Fiber | 2 g |
| Protein | 40 g |
Ingredients and Preparation
| Ingredients | Measures |
|---|
| Boneless, skinless chicken breast halves | 2 |
| Egg white
1/8 + 1/8 teaspoon salt | 1 |
| Freshly ground pepper to taste |
| Grated Parmesan cheese | 1/3 cup |
| Sliced almonds, finely chopped | 1/3 cup |
| All-purpose flour | 1 tablespoon |
| Olive oil | 1 tablespoon |
Directions
- Place chicken breasts between 2 sheets of plastic wrap or wax paper and flatten to a ½-inch thickness with a rolling pin or palm of hand.
- Lightly beat the egg white in a shallow bowl, and season with 1/8 teaspoon salt and pepper. Combine Parmesan and almonds on a large plate.
- Lightly dust chicken breasts with flour, dip in egg, then in Parmesan mixture to coat.
- Heat oil over medium heat in a large nonstick skillet. Transfer chicken to skillet and cook about 3-4 minutes on each side, until cooked through. Season with 1/8 teaspoon salt and pepper, and serve.
Exchanges
4.5 very lean meats; 3 fats; 1 lean-meat substitute; 0.5 starch
Side Suggestions: Cherry Tomato Salad
Quarter 1-½ c cherry tomatoes and toss with 1 tablespoon fresh chives, 1 teaspoon olive oil, ¼ teaspoon salt, and freshly ground black pepper to taste. Nutrition Info (for ½ of recipe): 44 calories; 5 g carbohydrate; 1 g protein; 2.5 g fat (0 g sat); 1 g fiber; 301 mg sodium. Exchanges: 0.5 vegetable; 0.5 fat.
Side Suggestions: Parmesan Couscous
Sprinkle Parmesan cheese over cooked couscous and serve.