Thursday, May 17, 2012

Crispy Baked Parmesan Chicken and Arugula

Ingredients: nonstick cooking spray 1 teaspoon Dijon mustard 2 large egg whites 1 cup panko breadcrumbs 2 T grated parmesan 1 T grated lemon zest 1 T chopped fresh parsley 4 4-ounce skinless boneless chicken breasts 3/4 teaspoon salt 1/2 teaspoon pepper 1 T lemon juice 2 teaspoons extra virgin olive oil 1 5-ounce package baby arugula Preparing the chicken: Preheat the oven to 425 degrees F. Spray a baking sheet with cooking spray. Whisk together the mustard and egg whites in a shallow pie plate. Combine the panko, parmesan, lemon zest and parsley on a sheet of wax paper. Sprinkle the chicken with 1/2 teaspoon of the salt and 1/4 teaspoon of the pepper. Dip the chicken, 1 piece at a time, into the egg white mixture, then into the panko mixture, pressing to adhere. Place the chicken on the baking sheet. Lightly spray with cooking spray. Bake until the crust is golden and the chicken is cooked through, about 25 minutes. Do not turn. Toss the lemon juice, oil, arugula and remaining salt and pepper together in a large bowl. Evenly divide the salad among 4 plates and top with the chicken. Serves 4 (under 300 calories per serving)


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