Skip canned tomatoes and serve these crispy, cheesy chicken cutlets with a fresh tomato-and-zucchini sauté instead, a super-easy side that takes advantage of peak-season summer produce. For a healthy whole-grain swap, use white whole-wheat flour in place of all-purpose for breading the chicken and in any sweet or savory recipe. Make sure to position your oven rack in the middle of the oven, about 6 inches from the broiler, so the cutlets don’t cook too quickly. Round out the meal with a simple green salad and garlic-rubbed toasted bread slices
Source: Cooking Light
Preheat broiler with oven rack in middle position. Place flour, egg, and breadcrumbs in separate shallow dishes. Sprinkle chicken with 1/2 teaspoon salt and pepper. Dredge chicken in flour; dip in egg, and dredge in breadcrumbs.
Heat 1 1/2 teaspoons oil in a large skillet over medium-high. Add 2 cutlets; cook 1 minute on each side. Place on a baking sheet coated with cooking spray. Repeat procedure with 1 1/2 teaspoons oil and remaining cutlets.
Top cutlets with cheese; broil 1 1/2 minutes. Heat remaining oil in skillet. Add zucchini; sauté 1 minute. Add remaining 1/8 teaspoon salt, tomatoes, and garlic; sauté 4 minutes. Serve with chicken, and top with basil.
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|Serving Size: 1 Serving (244g)|
|Recipe Makes: 4 Servings|
|Calories from Fat: 76 (26%)|
|Amt Per Serving||% DV|
|Total Fat 8.5g||11 %|
|Saturated Fat 4.8g||24 %|
|Monounsaturated Fat 2.3g|
|Polyunsanturated Fat 0.7g|
|Cholesterol 29.3mg||9 %|
|Sodium 463.7mg||16 %|
|Potassium 425.4mg||11 %|
|Total Carbohydrate 40.4g||12 %|
|Dietary Fiber 2.1g||8 %|
|Sugars, other 38.3g|
|Protein 15.9g||23 %|
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Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.
Calories per serving: 297
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