83% less sat fat • 54% fewer calories than the original recipe. Get golden-crisp chicken from the oven—no frying needed. A coating combo of pretzels and grated Parmesan cheese means savory success, super quick.
Skinny Crispy Pretzel-Coated Chicken
- Prep Time 10 min
- Total 30 min
- Servings 4
- Ingredients 7
Ingredients
- 4 (4-oz) skinless, boneless chicken breast halves
- 2 egg whites
- 2 tablespoons honey mustard
- 1 1/2 cups mini pretzels, crushed (about 1 cup)
- 1/4 cup grated Parmigiano-Reggiano cheese
- 1/2 teaspoon dried thyme, crushed
- Nonstick olive oil cooking spray
Instructions
-
Step1Preheat oven to 425°F. Using the flat side of a meat mallet, gently pound chicken between two sheets of plastic wrap just until even thickness.
-
Step2Place egg whites and mustard in a shallow dish; beat with a fork to mix. In a larger shallow dish, combine crushed pretzels, cheese, and thyme.
-
Step3Dip chicken into the egg white mixture. Press into crumb mixture to coat. Place chicken in a single layer on an ungreased foil-lined baking sheet. Sprinkle chicken with any remaining crumb mixture and press lightly. Coat with cooking spray.
-
Step4Bake chicken, uncovered, for 14 to 18 minutes or until no longer pink (170°F).
Nutrition
210
Calories
3 1/2g
Total Fat
31g
Protein
10g
Total Carbohydrate
1g
Sugars
Nutrition Facts
Serving Size: 1 chicken breast half
- Calories
- 210
- Calories from Fat
- 30
- Total Fat
- 3 1/2g
- 0%
- Saturated Fat
- 1g
- 0%
- Trans Fat
- 0g
- Cholesterol
- 70mg
- 0%
- Sodium
- 380mg
- 0%
- Total Carbohydrate
- 10g
- 0%
- Dietary Fiber
- 0g
- 0%
- Sugars
- 1g
- Protein
- 31g
% Daily Value*:
- Vitamin A
- 8%
- 8%
- Vitamin C
- 2%
- 2%
- Calcium
- 8%
- 8%
- Iron
- 8%
- 8%
Exchanges:
1 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 4 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;Carbohydrate Choice
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