Dijon-Parmesan Chicken Breasts

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

Suggestions


Are you looking for a delicious and healthy dinner option that’s both satisfying and easy to prepare? Look no further than our Dijon-Parmesan Chicken Breasts! This delightful dish combines the tangy flavor of Dijon mustard with the rich, nutty taste of Parmesan cheese, creating a mouthwatering crust that will have your taste buds dancing.

In just 40 minutes, you can whip up a meal that serves four, making it perfect for family dinners or gatherings with friends. Each serving is packed with protein, making it a great choice for those looking to maintain a balanced diet without sacrificing flavor. The use of Fiber original bran cereal not only adds a delightful crunch but also boosts the nutritional value, ensuring you’re getting a wholesome meal.

Whether you’re preparing lunch, dinner, or a main course, this recipe is versatile enough to fit any occasion. The combination of herbs and spices elevates the chicken, while the baking method keeps it juicy and tender. Plus, with a caloric breakdown that emphasizes protein and keeps fats in check, you can enjoy this dish guilt-free. So, roll up your sleeves and get ready to impress your family and friends with this easy-to-make, flavorful chicken dish that’s sure to become a staple in your kitchen!

Ingredients

  • 0.8 cup all-bran cereal 
  • tablespoons dijon mustard 
  • teaspoon basil dried
  •  egg whites beaten
  • 0.3 teaspoon garlic salt 
  • 0.3 teaspoon pepper black
  • tablespoons parmesan cheese grated
  • 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 400F. 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 (170F).

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%