California Chicken
Prep Time: 20 minutes
Total Time: 40 minutes
Makes 4 servings
1 tablespoon whole grain mustard
1 egg white
1 cup soft bread crumbs
1/3 cup grated Parmesan cheese
1 teaspoon grated lemon peel
4 boneless, skinless chicken breast halves, pounded 1/2" thick
1 bunch watercress, trimmed
3 large plum tomatoes, chopped
1/4 cup finely chopped red onion
1/4 cup chopped fresh basil
1 tablespoon balsamic vinegar
2 teaspoons extra-virgin olive oil
1/8 teaspoon salt
1. Coat a broiler-pan rack with cooking spray. Preheat the broiler.
2. In a shallow bowl, combine the mustard and egg white. Beat lightly with a fork. In another shallow bowl, combine the bread crumbs, Parmesan, and lemon peel. Dip the chicken in the mustard mixture, turning to coat both sides, and then into the bread crumb mixture, turning to coat.
3. Place the chicken on the broiler-pan rack and broil 6" from the heat, turning once, for 6 to 10 minutes, or until golden brown, no longer pink, and the juices run clear. If the chicken browns too quickly, turn off the broiler and bake the chicken in a 350°F oven for 15 to 20 minutes, or until no longer pink.
4. Meanwhile, in a medium bowl, combine the watercress, tomatoes, onion, basil, vinegar, oil, and salt.
5. Serve the chicken with the salad.
Per serving: 275 calories, 40 g protein, 10 g carbohydrates, 8 g fat, 3 g saturated fat, 1 g fiber, 477 mg sodium