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Dijon-Parmesan Chicken Breasts

  • Prep 15 min
  • Total 40 min
  • Servings 4

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

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

Hide Images
  • 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 Facts

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.
More About This Recipe
  • If you're not as into that “other white meat,” why not stick to chicken? Baked chicken breasts are lean, low in fat and can be made in endless ways.

    It's an old joke that any "different" meat tastes like chicken. Why is that? Because it's dry and rather tasteless?

    Some of us just don’t know how to cook chicken breasts in the oven that actually taste like chicken when they're done. When chicken breasts are sitting on your cutting board, all bland and blank, they do need some spicing up or you’ll end up with a dry, flavorless piece of poultry that tastes like it was boiled.

    It's surprisingly simple and fast to season a chicken breast perfectly and toss it in the oven to bake while you do something else. Nothing could be easier than baking chicken.

    Give it Some Pizazz!

    Cooking chicken breasts in the oven means two things — spices and sauce if you want juicy and tasty chicken.

    Looking at the spice side of things, chicken loves to be touched by almost any spice or flavor, including onions, garlic, dill, tarragon, paprika, cumin, coriander and more.

    When it comes to sauces, you can work it in the easy way, such as chicken broth or stock, or throw in homemade white sauce, canned Alfredo or tomato sauce.

    Because the finished product can range from sweet to very spicy, a quick look inside your spice cabinet and pantry are really all you need to wow the family at suppertime.

    Chicken Recipe Inspirations

    Sweet chicken breasts want pineapples, sweet and sour sauce, orange rinds and even lemon. Recipe idea: easy orange-glazed chicken.

    Flavorful chicken breasts love dry rubs prepared with a mixture of spices allowed to blend with the breast overnight in the fridge, or even creative breading options. Recipe idea: delicious baked chicken breast with Dijon mustard and Parmesan.

    Spicy chicken breasts want red or green chili, jalapenos, marbled cheeses and salsa. Recipe idea: kicky chicken drummies with spicy honey.

    Chicken Essentials

    Your first step is to take stock of what you have at home. Divide up dry spices, canned offerings (sauces or fruits), and the hot and wild.

    What sounds good to you should be your next step. Jalapenos and orange juice might sound great to one person, but garlic and canned diced tomatoes may sound better to another. Because chicken breasts are so easy to cook, allow your taste buds to guide you and you'll have lots of options for many nights of chicken variety!

    It’s hard to think of one spice or sauce that doesn’t go well with oven-baked chicken breast. One thing to keep in mind is your goal to turn the bland into the sensational, so check that pantry and spice rack and start your chicken adventure. Want to be more creative? Why not try some stuffed chicken breasts with vitamin-packed spinach?

    What Temp and How Long?

    Chicken breasts should be cooked in the oven at 350 degrees Fahrenheit for 45 minutes to an hour depending upon the size of the breasts. If you're stuffing your breasts, let them cook up to an hour. Use a meat thermometer—they're safe to eat when the internal temperature of the chicken breasts reaches 165 degrees Fahrenheit.

    Spice it up and enjoy!

    More Baked Chicken Breast Recipes

    Honey-Glazed Chicken Breasts Recipe
    Crunchy Baked Chicken Breasts Recipe
    Spinach Stuffed Chicken Breasts Recipe
    Chicken Breasts with Wild Rice Alfredo Recipe
    Chicken Mozzarella Bake Recipe

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