Serves - 4 / Serving Size - 1 chicken breast
Preparation Time: 10 minutes
Marinate: all day
Cooking Time: 30-40 minutes
4 boneless, skinless chicken breasts
2 tsp crushed garlic (garlic puree from a jar works well)
1/4 cup extra virgin olive oil
1/2 tsp poultry seasoning
1/4 cup whole wheat Panko bread crumbs
1/4 cup finely grated Parmesan cheese
1. Combine crushed garlic, olive oil and poultry seasoning in a small pan and heat 1 minutes, until just warm.
2. Trim all visible fat and membranes from chicken breasts, then make small crosswise slits about 1/2 inch apart down the length of teach chicken breast, being careful not to cut too far into the chicken. (This helps the garlic and herb flavor penetrate the chicken more.) Put chicken into a zip lock bag, pour heated oil over and marinate all day in refrigerator.
3. When ready to cook, take chicken out of fridge and let it come to room temperature for a few minutes while you preheat the oven to 425ºF.
4. Mix the bread crumbs and parmesan (if you want the mixture finer, you can place in a food processor and pulse a few times.) Place mixture in a flat dish and dip each chicken breast into it, pressing on as much of the coating as you can.
5. Place each chicken piece in a casserole dish sprayed with nonstick spray or olive oil. Bake until chicken is firm and cooked through, approximately 30 to 40 minutes. Then put under the broiler to brown more if desired. Actual cooking time will depend on the thickness of your chicken breasts.
From the Nutritional Analysis I ran, here are the Nutrition Facts:
Calories - 361 Sodium - 243mg
Calories from Fat - 186 Total Carbs - 5.7g
Total Fat - 20.7g Sugar - 0.5g
Saturated Fat - 4.9g Protein - 36.2g
Cholesterol - 106mg
Source: Pinterest http://www.kalynskitchen.com/2005/11/parmesan-chicken.html
- I had just purchased Panko bread crumbs, but not whole wheat variety. Oh well.
- I really think you could get by with just marinating for 4-5 hours, but entirely up to you.
- The person who tried this recipe felt that 30 minutes was too long to bake the chicken breasts. After 25 minutes (which was recommended) these weren't quite done. Definitely took 30 minutes.
- The Panko bread crumbs are crunchier, but they were still soft on the bottom. Next time I would turn the breasts so the bread crumbs on both sides are crunchy.
- Ok, just took a look at the site where I found this recipe and realize a couple of things I didn't do: First - go ahead and make the bread crumb mixture finer. I thought it looked good as it was. Second - use a baking sheet instead of a casserole dish (so why does it say place in a casserole dish?) Ugh! No wonder my bread crumbs didn't come out nice and crunchy! Ok now I know for next time.