Parmesan-Crusted Chicken
These crunchy, cheesy breaded chicken breasts are baked, not fried, making for hands-off cooking and easy cleanup. Instead of relying on atypical three-part dredge — with flour, eggs and breadcrumbs — this recipe uses mayonnaise to help the breadcrumbs adhere to the chicken. The mayonnaise does the job beautifully, adding flavor and moisture in the process. Tossing the panko-Parmesan mixture in olive oil helps the breadcrumbs brown in the oven, mimicking the crisp texture of a fried cutlet but with way less oil. Serve with a simple green salad or your favorite sauce for dipping, as these breaded chicken cutlets are essentially large-format, dinner-friendly chicken tenders. Chicken breasts are an excellent source of lean protein, providing 37 grams per serving with less saturated fat than chicken thighs. They are also versatile and quick to cook, making them a great weeknight staple. Pair this dish with an Arugula, Goat Cheese & Peach Salad (recipe on MG Wellness website) for a light evening meal.
Makes: 4 servings
Time to cook: 45 minutes
Ingredients
· 2 boneless, skinless chicken breasts (about 8 ounces each)
· Kosher salt and black pepper
· 1¼ cups panko bread crumbs
· ¾ cup grated Parmesan
· 1 tablespoon finely chopped fresh parsley, plus more for garnishing
· 2 tablespoons extra-virgin olive oil
· ¼ cup mayonnaise
· Lemon wedges (optional), for serving
Cooking Instructions
1. Heat oven to 425 degrees. Line a sheet pan with parchment paper.
2. Pat chicken dry with a paper towel, then carefully slice each breast in half horizontally, forming 2 thin cutlets. (You’ll have 4 total pieces.)
3. Using a meat mallet or rolling pin, pound the cutlets until ¼-inch thick. Season with ½ teaspoon salt and ¼ teaspoon pepper.
4. In a large, shallow bowl or rimmed plate, combine the panko, Parmesan and parsley with ½ teaspoon salt and ½ teaspoon pepper. Add oil and toss until the breadcrumbs are evenly coated.
5. Working one at a time, brush each chicken cutlet all over with 1 tablespoon mayonnaise, then dip into the panko mixture, turning and pressing gently until fully coated. Place the breaded chicken on the prepared pan and bake 20 to 25 minutes, flipping halfway through, until browned and cooked through.
6. Sprinkle lightly with salt and serve hot or warm.
Nutrition per serving
473 calories; 28 grams fat; 7 grams saturated fat; 11 grams monounsaturated fat; 8 grams polyunsaturated fat; 15 grams carbohydrates; 1 gram dietary fiber;1 gram sugar; 37 grams protein; 491 milligrams sodium
Recipe by Lidey Heuck, NY Times Cooking
