Contributed By: jagraveman
South Beach
If you can't find whole-wheat bread crumbs, make your own: Toast a slice of whole-wheat bread in a 300°F oven until dry, about 10 minutes. Pulse in food processor until fine crumbs form.
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Total Preparation Time: Less than 15 minutes
Ingredients: Chicken & Turkey
Actual Cooking Time: Less than 15 minutes
Number of Servings: 4
Origin: American
Special Features: Quick to Prepare (under 30 minutes)
Simple (6 ingredients or less)
Kids can help make it
Kids can help make it
Meal Type: Lunch
Entree
Appetizers
Snack
Ingredients
3 (6-ounce) boneless, skinless chicken breast halves
2 Eggs
1/2 cup Whole-wheat bread crumbs
1/2 cup Whole-wheat flour
Salt and black pepper
2 tablespoons Extra-virgin olive oil
Preparation
1. Trim excess fat from chicken. Lay pieces on counter; cover with parchment or wax paper. Pound each piece to an even 1/2-inch thickness. Cut each piece into 3 equal strips.
2. Whisk eggs with a pinch of salt in a shallow bowl. In a separate bowl, combine crumbs, flour, salt, and pepper.
3. Working with one piece at a time, dip both sides of strip into egg mixture. Transfer to crumb mixture; pat both sides of chicken with crumbs. Set strips on a wire rack to air-dry.
4. Heat oil in large nonstick skillet over medium heat; add strips and cook, 4 minutes per side, until golden brown and crisp. Serve hot.
Cook's Notes
Nutrition Information
Calories: 275
;
Total Fat: 11
;
Saturated Fat: 2
;
Carbohydrates: 16
;
Protein: 27
;
Sodium: 205
;
Fiber: 3