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Ingredients
Chicken
-
2
egg whites
-
2
boneless skinless chicken breasts (4 oz each)
-
1/2
cup Progresso™ plain panko crispy bread crumbs
-
1
teaspoon Italian seasoning
-
1/8
teaspoon crushed red pepper flakes
-
1/8
teaspoon salt
Salad
-
2
tablespoons balsamic vinegar
-
1
teaspoon sugar
-
1/2
teaspoon ground black pepper
-
1/8
teaspoon salt
-
1
teaspoon olive oil
-
1/2
cup red onion, thinly sliced
-
4
cups baby arugula, from 5-oz container
-
1 1/2
cups quartered cherry tomatoes
-
2
tablespoons shaved Parmesan cheese
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Make With
Progresso Breadcrumbs
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-
Line cookie sheet with foil; top with wire rack. Spray rack with cooking spray.
-
In small bowl, lightly beat egg whites with fork; set aside. Place chicken between 2 sheets of plastic wrap, and pound to about 1/4 inch. Add to bowl with egg whites, and coat thoroughly.
-
Move oven rack 8 inches from heating element. Heat broiler to high. In small bowl, mix bread crumbs, Italian seasoning and pepper flakes. Let excess egg white drip from chicken, then sprinkle chicken with 1/8 teaspoon salt. Add chicken to bowl with bread crumb mixture, pressing onto chicken. Place on rack. Broil 5 to 6 minutes; turn, and broil 3 to 5 minutes on other side or until chicken is cooked through and coating begins to brown.
-
Meanwhile, in large bowl, mix vinegar, sugar, pepper, 1/8 teaspoon salt and the oil. Add onion, and toss to coat. Let stand until chicken is finished cooking, then add arugula, and toss to coat.
-
Divide salad between 2 plates. Top with chicken breast, then tomatoes, followed by Parmesan cheese. Serve immediately.
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380
Calories
11g
Total Fat
36g
Protein
35g
Total Carbohydrate
11g
Sugars
Nutrition Facts
Serving Size:
1 Serving
- Calories
- 380
- Calories from Fat
- 100
- Total Fat
- 11g
- 17%
- Saturated Fat
- 2 1/2g
- 13%
- Trans Fat
- 0g
- Cholesterol
- 75mg
- 25%
- Sodium
- 600mg
- 25%
- Potassium
- 830mg
- 24%
- Total Carbohydrate
- 35g
- 12%
- Dietary Fiber
- 3g
- 12%
- Sugars
- 11g
- Protein
- 36g
- Vitamin A
- 45%
- 45%
- Vitamin C
- 25%
- 25%
- Calcium
- 20%
- 20%
- Iron
- 15%
- 15%
Exchanges:
1 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 3 Vegetable; 4 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;
Carbohydrate Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.
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Tips from the Betty Crocker Kitchens
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