Parmesan Panko Chicken
Serve with a fresh green side dish

Serves 4

• 2 tablespoons dijon mustard
• 1/2 teaspoon fresh thyme leaves, chopped
• Kosher salt
• 1/4 teaspoon cayenne pepper
• 4 - 6 ounce boneless, skinless chicken breast halves, pounded to 1/2 inch thick
• 3/4 cup freshly grated parmesan cheese
• 3/4 cup panko (Japanese breadcrumbs)
• Cooking spray

Preheat the oven to 450 degrees F.

Mix the mustard, thyme, 1/2 teaspoon salt and the cayenne in a medium bowl. Add the chicken breasts and turn to coat completely; set aside.

In a medium shallow bowl, combine the parmesan and panko. Dredge the chicken pieces in the panko mixture, coating evenly and heavily, and pressing the coating into the meat.

Put the chicken on a rack set over a baking sheet, spray with a quick burst of cooking spray and put the sheet in the middle of the oven. Bake until the chicken is golden and cooked through, 15 to 20 minutes. Let rest 5 minutes before cutting or serving.

Per Serving (per 6 ounce breast): 303 Calories; 7g Fat (22.6% calories from fat); 3g Saturated Fat; 47g Protein; 9g Carbohydrate; 1g Dietary Fiber; 110mg Cholesterol; 516mg Sodium. Exchanges: 1/2 Grain(Starch); 6 1/2 Lean Meat; 1/2 Fat; 0 Other Carbohydrates.

 

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