Playing Dr. Ian’s Cheese-Packed Chicken Breasts

“This recipe delivers a hunger-destroying dinner in a jiffy. Baking the breaded cutlet means no oil, which translates to less fat and fewer nasty free radicals. Your family isn’t likely to notice the difference, though, thanks to the heavenly combination of a crunchy crust and salty melted cheese in every bite. The dish uses a nifty trick that saves calories and cholesterol, one that you can recycle for just about any breaded dish – substitute egg whites instead of whole eggs!”

Ingredients
  • Four 6-ounce skinless, boneless chicken-breast halves
  • Salt and pepper, to taste
  • 4 slices thin-sliced provolone
  • 1/2 cup all-purpose flour
  • 3/4 cup breadcrumbs, crushed
  • 2 tablespoons chopped flat-leaf parsley
  • 2 egg whites, beaten
Preparation

Preheat the oven to 375°F.

Sandwich the chicken breasts between 2 layers of waxed paper. Pound them with a mallet or heavy pan until each is about 3/4-inch thick. Season each breast with salt and pepper.


Cut a pocket in each chicken breast half. Insert a slice of cheese into each.

In a shallow medium bowl, combine the flour, breadcrumbs, and parsley. Place the egg whites in a separate bowl.

Dip each breast in the egg, allowing any extra to drip into the bowl. Dredge in the flour mixture, and shake off any extra. Place the breasts on a baking sheet and bake for 20 to 25 minutes, or until cooked through and the internal temperature is at least 160°F.

Nutritional Information: Per Serving: 324 cal., 8g fat. 3 g sat. fat, 26 g carb., 34 g protein, 293 mg sodium, 1 g sugar, 1 g fiber
 

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