Parmesan Crusted Chicken Breasts With Tomato, Basil and Potatoes Recipe

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Parmesan Crusted Chicken Breasts With Tomato, Basil and Potatoes
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Ingredients
13
Count
Nutrition
472
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, depending on thickness of fingerlings - thin, small fingerlings may also be left hole, larger potatoes should be quartered to speed cooking process. 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. Combine with peppers and onions, garlic and crushed red pepper flakes. Coat the potatoes, peppers and onions with extra-virgin olive oil just enough to coat vegetables in a thin layer, 2 to 3 tablespoons. 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. Toss mixture with tongs, turning the potatoes after 15 minutes. When the potatoes are cooked, transfer them to a serving dish and peel the foil off the cookie sheet and discard for super-quick clean up!
  4. While potatoes cook, prepare chicken. Roll out a 2-foot piece of waxed paper or foil near the stove top. 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. 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. 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, until cheese forms an even, golden casing around the tender chicken breasts.
  5. While chicken cooks, combine chopped tomatoes with basil in a small bowl. Season with salt and pepper, to your taste.
  6. 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 472.24 Kcal (1977 kJ)
Calories from fat 257.9 Kcal
% Daily Value*
Total Fat 28.66g 44%
Cholesterol 28.78mg 10%
Sodium 692.7mg 29%
Potassium 275.11mg 6%
Total Carbs 32.94g 11%
Sugars 3.43g 14%
Dietary Fiber 2.95g 12%
Protein 20.2g 40%
Vitamin C 72.1mg 120%
Vitamin A 0.7mg 25%
Iron 14.4mg 80%
Calcium 523.3mg 52%
Amount Per 100 g
Calories 143.57 Kcal (601 kJ)
Calories from fat 78.4 Kcal
% Daily Value*
Total Fat 8.71g 44%
Cholesterol 8.75mg 10%
Sodium 210.59mg 29%
Potassium 83.64mg 6%
Total Carbs 10.01g 11%
Sugars 1.04g 14%
Dietary Fiber 0.9g 12%
Protein 6.14g 40%
Vitamin C 21.9mg 120%
Vitamin A 0.2mg 25%
Iron 4.4mg 80%
Calcium 159.1mg 52%

* 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

  • 11.2
    Points
  • 13
    PointsPlus

Good Points

  • saturated fat free,
  • low cholesterol

Bad Points

  • High in Sodium

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