Dijon-Parmesan Chicken Breasts

Health score
38%
Dijon-Parmesan Chicken Breasts
40 min.
4
242kcal

Suggestions


Are you looking for a delicious and healthy meal that can be prepared in just 40 minutes? Look no further than our Dijon-Parmesan Chicken Breasts! This dish is not only quick to make but also packed with flavor and nutrition, making it perfect for lunch, dinner, or any time you crave a satisfying main course.

The combination of tangy Dijon mustard and rich Parmesan cheese creates a delightful crust that locks in moisture, ensuring each bite of chicken is tender and juicy. With the added crunch from fiber-rich bran cereal, this recipe offers a unique twist that elevates the classic baked chicken to a whole new level. Plus, it’s a fantastic way to sneak in some extra fiber into your diet without sacrificing taste!

Whether you're cooking for family or entertaining guests, this dish is sure to impress. It’s easy to prepare, and the vibrant flavors will have everyone coming back for seconds. Serve it alongside a fresh salad or your favorite roasted vegetables for a complete meal that’s both nutritious and satisfying. Get ready to enjoy a delightful culinary experience with our Dijon-Parmesan Chicken Breasts!

Ingredients

  • 0.8 cup all-bran cereal 
  • tablespoons parmesan cheese grated
  • teaspoon basil dried
  • 0.3 teaspoon garlic salt 
  • 0.3 teaspoon pepper black
  •  egg whites beaten
  • tablespoons dijon mustard 
  • 1.3 lb chicken breast boneless skinless
  • tablespoon vegetable oil 

Equipment

  • food processor
  • bowl
  • frying pan
  • oven
  • ziploc bags
  • rolling pin
  • meat tenderizer

Directions

  1. Heat oven to 400°F. Spray 15x10x1-inch pan with cooking spray.
  2. Place cereal in resealable food-storage plastic bag; seal bag and finely crush with rolling pin or meat mallet (or finely crush in food processor).
  3. In shallow bowl, mix cereal, cheese, basil, garlic salt and pepper. In another shallow bowl, mix egg white and mustard until blended.
  4. Dip chicken into egg white mixture, then coat well with cereal mixture; place in pan.
  5. Drizzle oil over chicken.
  6. Bake 20 to 25 minutes or until juice of chicken is clear when center of thickest part is cut (170°F).

Nutrition Facts

Calories242kcal
Protein53.66%
Fat31.01%
Carbs15.33%

Properties

Glycemic Index
27.17
Glycemic Load
2.37
Inflammation Score
-7
Nutrition Score
28.060434673143%

Nutrients percent of daily need

Calories:241.65kcal
12.08%
Fat:8.62g
13.26%
Saturated Fat:1.86g
11.65%
Carbohydrates:9.59g
3.2%
Net Carbohydrates:5.73g
2.08%
Sugar:1.99g
2.21%
Cholesterol:92.89mg
30.96%
Sodium:478.68mg
20.81%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:33.56g
67.13%
Vitamin B6:2.47mg
123.4%
Vitamin B3:16.57mg
82.85%
Selenium:51.39µg
73.42%
Manganese:0.96mg
47.89%
Phosphorus:457.32mg
45.73%
Vitamin B12:2.51µg
41.82%
Folate:159.73µg
39.93%
Vitamin B2:0.51mg
29.79%
Vitamin B1:0.37mg
24.67%
Vitamin B5:2.19mg
21.92%
Magnesium:86.23mg
21.56%
Potassium:679.38mg
19.41%
Iron:2.95mg
16.36%
Zinc:2.44mg
16.28%
Fiber:3.85g
15.42%
Vitamin K:11.79µg
11.23%
Copper:0.17mg
8.72%
Calcium:85.9mg
8.59%
Vitamin A:275.11IU
5.5%
Vitamin E:0.75mg
5.02%
Vitamin C:4.06mg
4.92%
Vitamin D:0.65µg
4.36%