Parmesan Crusted Chicken Breasts W/Tomato and Basil and Potatoes Recipe

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Parmesan Crusted Chicken Breasts W/Tomato and Basil and Potatoes
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Ingredients
12
Count
Nutrition
525
Calories
Total time
27
Minutes
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Ingredients:

Directions:

  1. Preheat oven to 500°F.
  2. Cut fingerling potatoes into halves or quarters. If you are using small red potatoes, halve or quarter them in the same way.
  3. Cover a large cookie sheet with foil. Place potatoes on cookie sheet.
  4. Combine with peppers and onions, garlic and crushed red pepper flakes.
  5. Coat the potatoes, peppers and onions with extra-virgin olive oil just enough to coat vegetables in a thin layer, 2 to 3 tablespoons.
  6. Season liberally with salt and pepper. Place potatoes in the oven and roast 20 to 22 minutes, until potatoes are just tender and peppers and onions are crisp at edges.
  7. Toss mixture with tongs, turning the potatoes after 15 minutes.
  8. While potatoes cook, prepare chicken. Roll out a 2-foot piece of waxed paper or foil near the stove top.
  9. Heat a large nonstick skillet over medium high heat - your pan must be very hot when the chicken is added. Pile the shredded cheese on the work surface created with the waxed paper or foil.
  10. Season your chicken breasts with black pepper but no salt; the cheese will add enough salt to the taste of the dish. Press the breasts firmly into the cheese. Coat both sides of breasts with as much cheese as possible.
  11. Add 1 tablespoon extra-virgin olive oil to the skillet, 1 turn of the pan. Set breasts into the skillet and cook 7 minutes on each side.
  12. While chicken cooks, combine chopped tomatoes with basil in a small bowl. Season with salt and pepper, to your taste.
  13. Drain off any excess oil from chicken as you remove it from the skillet. Top chicken with big spoonfuls of raw sauce and serve with potatoes, peppers and onions.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 524.57 Kcal (2196 kJ)
Calories from fat 257.9 Kcal
% Daily Value*
Total Fat 28.66g 44%
Cholesterol 28.78mg 10%
Sodium 696.17mg 29%
Potassium 327.17mg 7%
Total Carbs 44.22g 15%
Sugars 4.03g 16%
Dietary Fiber 4.06g 16%
Protein 22.04g 44%
Vitamin C 108.2mg 180%
Vitamin A 0.7mg 25%
Iron 14.9mg 83%
Calcium 526.3mg 53%
Amount Per 100 g
Calories 126.29 Kcal (529 kJ)
Calories from fat 62.09 Kcal
% Daily Value*
Total Fat 6.9g 44%
Cholesterol 6.93mg 10%
Sodium 167.6mg 29%
Potassium 78.77mg 7%
Total Carbs 10.65g 15%
Sugars 0.97g 16%
Dietary Fiber 0.98g 16%
Protein 5.31g 44%
Vitamin C 26.1mg 180%
Vitamin A 0.2mg 25%
Iron 3.6mg 83%
Calcium 126.7mg 53%

* 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.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 12.1
    Points
  • 14
    PointsPlus

Good Points

  • saturated fat free,
  • low cholesterol

Bad Points

  • High in Sodium

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