Dijon-Parmesan Chicken Breasts

  • Prep 15 min
  • Total 40 min
  • Servings 4

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

Steps

  • 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).

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

Nutrition Facts

Serving Size: 1 Serving
Calories
270
Calories from Fat
90
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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