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Crispy Baked Chicken Breasts

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Crispy Baked Chicken Breasts Powered By Docstoc
					                        Crispy Baked Chicken Breasts

Servings: 6
Source: MFit

Ingredients
6 chicken breast halves without skin or bone (preferably organic)
Sea salt and freshly ground black pepper, to taste
1 large egg
1 teaspoon Dijon mustard
1 ½ cups Panko bread crumbs, whole wheat if possible
3 Tablespoons extra virgin olive oil, divided

Preparation
   1. Preheat oven to 350°F. Line sheet pan with parchment paper.
   2. Rinse chicken breasts and pat dry. Trim of excess fat. Cut each breast half into 3
      sections; remove the thin end by slicing in half on the diagonal. Cut the thick end
      crosswise into two thinner medallions. Set the medallions in a single layer onto a
      piece of wax paper. Cover with another piece of wax paper. Pound gently to even
      out the thickness of the medallions. Season with salt and pepper.
   3. In a shallow bowl, whisk together the egg and mustard. In a second shallow dish,
      place the bread crumbs. Heat 1 tablespoon of the olive oil in a large skillet over
      high heat. Dip chicken pieces into egg mixture, then into bread crumbs to coat.
      Cook in skillet in batches, (wiping out skillet between batches). Add additional
      olive oil, by the tablespoon, as needed.
   4. Set chicken onto a parchment-lined baking sheet as it is cooked. Set aside tented
      with foil to keep warm in oven until all chicken is cooked.

Nutrition Information (per serving):
269 calories (37% calories from fat), 11 grams fat, (2 grams sat. fat), 29.7 grams protein,
10 grams carbohydrate, 0.5 grams dietary fiber, 108 mg cholesterol, 138 mg sodium,
17 mg calcium

				
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posted:8/16/2011
language:English
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