Directions:
- Combine the breadcrumbs and flour.
- Lightly beat the egg whites with 8 teasp water.
- Dip chicken in the egg white mix and then coat with the breadcrumb mix.
- Heat a little oil in frying pan and brown chicken for about 5mins each side.
- Place chicken in an oven proof dish and place in oven at 180.
- C Bake for approx 15mins or until cooked through.
- While chicken is in oven make sauce.
- In a small saucepan melt butter and add flour.
- Cook 1min.
- Over med heat.
- Add milk and stir constantly until boiling.
- Turn to low heat and simmer for 2mins still stirring.
- Remove from heat and stir in 1/4cup cheese.
- Place a chicken breast on each of 4 plates and pour over sauce.
- Sprinkle with remaining cheese.
- Garnish with parsley or paprika.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 561.53 Kcal (2351 kJ) | ||
| Calories from fat | 223.39 Kcal | ||
| % Daily Value* | |||
| Total Fat | 24.82g | 38% | |
|---|---|---|---|
| Cholesterol | 178.13mg | 59% | |
| Sodium | 1433.52mg | 60% | |
| Potassium | 849.19mg | 18% | |
| Total Carbs | 27.79g | 9% | |
| Sugars | 3.69g | 15% | |
| Dietary Fiber | 2.56g | 10% | |
| Protein | 58.13g | 116% | |
| Vitamin A | 0.1mg | 3% | |
| Iron | 1.7mg | 9% | |
| Calcium | 276.1mg | 28% | |
| Amount Per 100 g | |||
| Calories | 144.35 Kcal (604 kJ) | ||
| Calories from fat | 57.43 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.38g | 38% | |
|---|---|---|---|
| Cholesterol | 45.79mg | 59% | |
| Sodium | 368.51mg | 60% | |
| Potassium | 218.3mg | 18% | |
| Total Carbs | 7.14g | 9% | |
| Sugars | 0.95g | 15% | |
| Dietary Fiber | 0.66g | 10% | |
| Protein | 14.94g | 116% | |
| Iron | 0.4mg | 9% | |
| Calcium | 71mg | 28% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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