Ingredients:
- 4 (6-oz) boneless, skinless chicken-breast halves ( if they weigh more than 6 oz, halve and reduce cooking time by 5 minutes)
- salt and freshly ground black pepper to taste
Directions:
- 1. Preheat oven to 350°F. Line a baking sheet with aluminum foil and brush the foil lightly with the olive oil. Pat the chicken breasts dry with a paper towel and season them generously with the salt and pepper.
- 2. In a small bowl, blend together the mustard and mayonnaise. Coat the top of each chicken breast evenly with about 1 tablespoon of the mixture.
- 3. Spread the bread crumbs on a shallow plate. Roll the chicken breasts in them gently, pressing down firmly to coat them evenly.
- 4. Transfer the chicken to the foil-lined baking sheet and bake until cooked through, 12 to 14 minutes. Adjust oven temperature to broil and cook until the crust is golden brown and crisp, 1 to 2 minutes more. For a healthy alternative to chicken fingers, serve the cutlets sliced into 2-by 4-inch pieces.
- Tip: To make bread crumbs, first preheat oven to 325°F. Cut 4 slices of whole-wheat bread into 1-inch cubes and spread them in an even layer on a cookie sheet. Bake until golden brown, about 12 minutes. Remove and let cool, then transfer the cubes to a food processor fitted with the blade attachment. Process until the bread forms coarse crumbs.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 252.65 Kcal (1058 kJ) | ||
| Calories from fat | 76.73 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.53g | 13% | |
|---|---|---|---|
| Cholesterol | 19.62mg | 7% | |
| Sodium | 150.39mg | 6% | |
| Potassium | 261.33mg | 6% | |
| Total Carbs | 33.82g | 11% | |
| Sugars | 0.14g | 1% | |
| Dietary Fiber | 4.5g | 18% | |
| Protein | 10.24g | 20% | |
| Iron | 3mg | 17% | |
| Calcium | 1.7mg | 0% | |
| Amount Per 100 g | |||
| Calories | 201.32 Kcal (843 kJ) | ||
| Calories from fat | 61.14 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.79g | 13% | |
|---|---|---|---|
| Cholesterol | 15.64mg | 7% | |
| Sodium | 119.83mg | 6% | |
| Potassium | 208.23mg | 6% | |
| Total Carbs | 26.95g | 11% | |
| Sugars | 0.11g | 1% | |
| Dietary Fiber | 3.59g | 18% | |
| Protein | 8.16g | 20% | |
| Iron | 2.4mg | 17% | |
| Calcium | 1.3mg | 0% | |
* 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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