Ingredients:
4 boneless, skinless chicken breast halves (about 4 oz each) or 1 lb boneless, skinless turkey breast, all visible fat discarded
egg substitute equivalent to 1 egg, or 1 large egg
1 tbsp water
2 tsp olive oil
1/3 c finely crushed reduced-sodium five-grain crispbread or whole-grain crackers
1/3 c shredded Parmesan cheese
2 tbsp minced fresh parsley
1/2 tsp ground oregano, crumbled
1/4 tsp pepper
vegetable oil spray
Directions:
Preheat oven to 400 degrees. Put the breast with the smooth side up between two pieces of plastic wrap. If using turkey, cut crosswise into 4 pieces first. Using a tortilla press, the smooth side of a meat mallet, or a rolling pin, lightly flatten to a thickness of 1/4 inch, being careful not to tear the meat. In a shallow dish or pie pan, whisk together the egg substitute, water, and oil. In another shallow dish or pie pan, stir together the remaining ingredients except the vegetable oil spray. Place the dishes side by side. Lightly spray a 13×9x2-inch baking pan with vegetable oil spray. Set beside the dishes. Dip the chicken into the egg white mixture and turn to coat. Roll each piece in the crumb mixture, shaking off any excess. Arrange the chicken in a single layer on the baking sheet. Lightly spray the chicken with vegetable oil spray. Bake, uncovered, for 15 to 18 minutes, or until the chicken is no longer pink in the center and the top coating is golden brown.
Makes 4 Servings.
Dietary Exchanges: 4 Very Lean Meat, 1 Fat
Nutrients Per Serving:
200 Calories
66 Calories from Fat
7 g Total Fat
2.1 g Saturated Fat
1.1 g Polyunsaturated Fat
3.1 Monounsaturated Fat
4 g Total Carbohydrate
1 g Dietary Fiber
0 g Sugars
29 g Protein
74 mg Cholesterol
144 mg Sodium
