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Parmesan Crusted Chicken

A flavorful and versatile chicken recipe, serve this as a main entrée with vegetables or over a salad. It's also kid-friendly and much healthier than any frozen chicken nugget.

Prep Time: 20 minutes

Nutrition Facts

Serving Size: 2 chicken strips

  • Calories 200
  • Carbohydrate 10 g
  • Protein 28 g
  • Fat 4.5 g
  • Saturated Fat 1.5 g
  • Sugar 0 g
  • Dietary Fiber 1 g
  • Cholesterol 70 mg
  • Sodium 150 mg
  • Potassium 250 mg

This Recipe Serves 6

Ingredients

Cooking spray
1 1/2 pounds boneless, skinless, chicken breasts - cut into 12 thin strips
1/2 cup cornmeal
1/3 cup freshly grated Parmesan cheese
1/2 teaspoon garlic powder
1/4 teaspoon ground black pepper
3 egg whites

Instructions

  1. Preheat oven to 425 degrees F. Spray a baking sheet with cooking spray.
  2. In a shallow dish, mix together cornmeal, Parmesan cheese, garlic powder and black pepper.
  3. In another shallow baking dish, whisk together egg whites.
  4. Dip chicken breast strip in egg mixture and then drench in cornmeal mixture. Coat well and place on baking sheet. Repeat procedure for all chicken strips.
  5. Spray chicken strips with cooking spray. Bake15-20 minutes or until done; turn chicken pieces over half way through cooking time.

MAKE IT GLUTEN-FREE: Confirm ingredients are gluten-free and this recipe can be made gluten-free.

Dietitian Tip: You can also keep chicken breasts whole if you prefer it that way – just be sure to increase cooking time if using whole breasts.

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*Estimates are rounded to the nearest 200 calories. An individual's calorie needs may be higher or lower than these average estimates. Developed from the 2010 US Dietary Guidelines for Americans.

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