Dijon-Parmesan Chicken Breasts

Try a new twist on baked chicken breasts! Dijon mustard, Parmesan cheese, basil, garlic and high-fiber cereal create the tasty wow.

  • Prep Time 15 min
  • Total Time 40 min
  • Servings 4

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

  • 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
10%
(Saturated Fat
2g,
2%
Trans Fat
0g
0%
),
Cholesterol
90mg
90%;
Sodium
430mg
430%;
Total Carbohydrate
10g
10%
(Dietary Fiber
5g
5%
  Sugars
0g
0%
),
Protein
34g
34%
;
% Daily Value*:
Vitamin A
6%;
Vitamin C
2%;
Calcium
10%;
Iron
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 Choices:
1/2
*Percent Daily Values are based on a 2,000 calorie diet.