Healthy Chicken Parmesan

Crouton Breaded Chicken

Hands-on Time: 8 minutes
Hands-off Time: 6 hours (or overnight) to marinate; 8-10 minutes to preheat the oven
Makes 2 servings

195 calories

29 g protein

11 g carbohydrates

2 g fat

Less than 1 g saturated fat

67 mg cholesterol

0 g fiber

265 mg sodium

Ingredients

2 (4 oz.) trimmed boneless, skinless chicken breasts, pounded to 1/2-inch thickness

1/3 cup reduced-fat buttermilk

Olive oil spray (from a spray bottle, not a store-bought, prefilled one that contains propellant)

1 oz. fat-free herb-seasoned croutons

Directions

Place the chicken breasts in a medium resealable plastic bag. Pour the buttermilk over them and seal the bag. Let them soak 6 hours, or overnight, turning once or twice.

Preheat the oven to 450°F. Lightly mist a small non-stick baking pan or sheet with olive oil spray. Add the croutons to another resealable plastic bag. Pound them into very fine crumbs with the flat side of a meat mallet. Transfer the crumbs to a medium shallow bowl. Remove 1 breast from the bag and let any excess buttermilk drip off. Dip it into the crouton crumbs, covering the breast completely. Place the breaded breast on the prepared baking sheet. Repeat with the second breast. If crumbs remain, press them into the tops of the chicken breasts.

Lightly spray the chicken breasts with olive oil. Bake for 5 minutes. Flip them, being careful not to remove the coating. Lightly spray with olive oil and continue to bake for another 3 to 5 minutes, or until the coating is crisp and the chicken is no longer pink inside.