Tuesday, August 10, 2010

Light Italian-Style Breaded Chicken

Courtesy of Cooking Light

After several half-hearted recent attempts at slimming down, I decided to pull a tried and true trick out of the hat, one that began as a competition amongst college roommates. Back in the days of the Freshmen 10 (pounds), I competed against my 5 roommates to see which girl could go the longest without sweets.

I won.

Reasoning that if I did it once, I can do it again, I declared on Monday that this week would be dessert-free, sweets-free, and (as much as possible) low sugar in general. I also wanted to try some healthier recipes. Several have been very good, and so of course I would like to share with you, readers!

The first one comes from Cooking Light- a breaded Italian-style chicken. The chicken comes out with an excellent flavor and perfectly cooked. Browning in the pan and finishing in the oven is a brilliant solution to my frequent under- and over-cooking meat. I have also used the same method with fish fillets and different herbs with wonderful results. Squeeze a little lemon over it, and bon appetit!

Light Italian-Style Breaded Chicken

2 (1 1/2-ounce) bread slices

4 (6-ounce) skinless, boneless chicken breast halves

1/4 cup all-purpose flour

1/4 cup (1 ounce) finely grated Parmigiano-Reggiano cheese

1 1/2 teaspoons dried rosemary, crushed

1 1/2 teaspoons dried marjoram

1/2 teaspoon salt

1/2 teaspoon freshly ground black pepper

1 large egg

Cooking spray

4 teaspoons olive oil, divided

4 lemon wedges

1. Preheat oven to 375°.

2. Tear bread into pieces. Place bread in a food processor; pulse until breadcrumbs measure about 1 3/4 cups.

3. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap, and pound chicken to 1/2-inch thickness using a meat mallet or small heavy skillet.

4. Place flour in a shallow dish. Combine breadcrumbs, cheese, and next 4 ingredients (through pepper) in a second shallow dish. Combine milk and egg in a third shallow dish, stirring with a whisk. Working with 1 breast half at a time, dredge chicken in flour, shaking off excess. Dip into egg mixture; dredge in breadcrumb mixture, pressing to coat evenly on both sides. Place chicken on a large plate. Repeat procedure with remaining breast halves, flour, egg mixture, and breadcrumb mixture; refrigerate for 30 minutes.

5. Heat a 12-inch nonstick skillet over medium-high heat. Coat pan with cooking spray; add 2 teaspoons olive oil, swirling to coat. Add 2 breast halves to pan; cook 3 minutes on each side or until browned. Place on a broiler pan coated with cooking spray. Lightly coat chicken with cooking spray. Repeat procedure with remaining 2 teaspoons olive oil and remaining breast halves. Bake at 375° for 12 minutes or until a thermometer registers 165°. Serve with lemon wedges.

1 comment:

  1. I'm trying to go chip-free and go to the gym 4 days a week. No chips so far, but I was supposed to go to the gym today...


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