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Dijon-Parmesan Chicken Breasts

 50 Ratings
16 Comments
  • Prep Time 15 min
  • Total Time 40 min
  • Servings 4
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Try a new twist on baked chicken breasts! Dijon mustard, Parmesan cheese, basil, garlic and high-fiber cereal create the tasty wow.

Ingredients

3/4
cup Fiber One™ original bran cereal
2
tablespoons grated Parmesan cheese
1
teaspoon dried basil leaves
1/4
teaspoon garlic salt
1/4
teaspoon coarse ground black pepper
1
egg white, beaten
2
tablespoons Dijon mustard
4
boneless skinless chicken breasts (about 1 1/4 lb)
1
tablespoon canola or vegetable oil

Directions

  • 1 Heat oven to 400°F. Spray 15x10x1-inch pan with cooking spray. Place cereal in resealable food-storage plastic bag; seal bag and finely crush with rolling pin or meat mallet (or finely crush in food processor).
  • 2 In shallow bowl, mix cereal, cheese, basil, garlic salt and pepper. In another shallow bowl, mix egg white and mustard until blended.
  • 3 Dip chicken into egg white mixture, then coat well with cereal mixture; place in pan. Drizzle oil over chicken.
  • 4 Bake 20 to 25 minutes or until juice of chicken is clear when center of thickest part is cut (170°F).

Expert Tips

Serve chicken breasts with a bowl of steaming broccoli and sliced fresh tomatoes.

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
270
Calories from Fat
90
% Daily Value
Total Fat
10g
15%
Saturated Fat
2g
11%
Trans Fat
0g
Cholesterol
90mg
29%
Sodium
430mg
18%
Potassium
360mg
10%
Total Carbohydrate
10g
3%
Dietary Fiber
5g
22%
Sugars
0g
Protein
34g
% Daily Value*:
Vitamin A
6%
6%
Vitamin C
2%
2%
Calcium
10%
10%
Iron
15%
15%
Exchanges:
1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 4 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;
Carbohydrate Choice
1/2
*Percent Daily Values are based on a 2,000 calorie diet.

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