Average Rating: 4.5TOTAL TIME: Prep: 20 min. Bake: 15 min.
YIELD: 4 servings.Ingredients
- 4 boneless skinless chicken breast halves (6 ounces each)
- 8 Broccolini stalks or 2/3 cup chopped fresh broccoli
- 1/2 cup shredded Italian cheese blend
- 3 tablespoons all-purpose flour
- 1/4 teaspoon salt
- 1/4 teaspoon garlic powder
- 1/4 teaspoon pepper
- 1/8 teaspoon paprika
- 2 large egg whites
- 1 tablespoon 2% milk
- 3/4 cup panko bread crumbs
- 1 teaspoon dried parsley flakes
- Olive oil-flavored cooking spray
Instructions
- 1. Flatten chicken to 1/2-in. thickness. Place 2 stalks of broccolini lengthwise down the center of each chicken breast; sprinkle with 2 tablespoons cheese. Fold over and secure with toothpicks.
- 2. Combine the flour, salt, garlic powder, pepper and paprika in a shallow bowl. In a separate shallow bowl, whisk egg whites and milk. In another shallow bowl, combine bread crumbs and parsley. Coat chicken with flour mixture, dip in egg white mixture, then coat with crumb mixture.
- 3. Place on a baking sheet coated with cooking spray. Spritz tops of chicken with cooking spray. Bake, uncovered, at 450° until a thermometer reads 170°, 15-20 minutes. Discard toothpicks.
Nutrition Facts
1 each: 275 calories, 7g fat (3g saturated fat), 104mg cholesterol, 248mg sodium, 8g carbohydrate (1g sugars, 1g fiber), 40g protein.
Diabetic Exchanges: 5 lean meat, 1/2 starch.
