Italian Chicken

Dairy Free
Health score
24%
Italian Chicken
20 min.
2
349kcal

Suggestions


Welcome to a delightful culinary experience with our Italian Chicken recipe! This dish is not only a feast for the taste buds but also a quick and healthy option for lunch or dinner, ready in just 20 minutes. Perfectly suited for those who are looking for a dairy-free meal, this recipe combines the succulent flavors of chicken with a crispy, flavorful coating that will leave you craving more.

Imagine tender, boneless chicken breasts pounded to perfection, coated in a savory blend of crushed cereal and Bisquick Heart Smart® mix, seasoned with aromatic Italian herbs and garlic. The result is a dish that is both satisfying and nutritious, boasting a balanced caloric breakdown that makes it an excellent choice for health-conscious diners.

Whether you're cooking for yourself or impressing a loved one, this Italian Chicken is versatile enough to serve as a main course for any occasion. The simplicity of the preparation, combined with the rich flavors, makes it a go-to recipe for busy weeknights or leisurely weekends. So, roll up your sleeves and get ready to indulge in a delicious meal that’s as easy to make as it is to enjoy!

Ingredients

  • oz chicken breast boneless skinless
  • 0.8 cup corn flakes/bran flakes crushed finely
  • 0.3 cup baking mix bisquick heart smart®
  • 0.8 teaspoon seasoning italian
  • 0.3 teaspoon garlic powder 
  • 0.3 cup eggs fat-free
  • tablespoon vegetable oil 

Equipment

  • frying pan
  • plastic wrap
  • rolling pin
  • meat tenderizer

Directions

  1. Between pieces of plastic wrap or waxed paper, place each chicken breast smooth side down; gently pound with flat side of meat mallet or rolling pin until about 1/4 inch thick.
  2. In shallow dish, stir cereal, Bisquick mix, Italian seasoning and garlic powder. In another shallow dish, place egg product. Dip chicken in egg product, then coat with cereal mixture.
  3. In 10-inch nonstick skillet, heat 1 1/2 teaspoons of the oil over medium-low heat.
  4. Add chicken; cook 4 minutes. Turn chicken; add remaining 1 1/2 teaspoons oil to skillet. Cook 5 to 6 minutes longer or until chicken is no longer pink in center.

Nutrition Facts

Calories349kcal
Protein35.03%
Fat39.22%
Carbs25.75%

Properties

Glycemic Index
41.13
Glycemic Load
6.76
Inflammation Score
-7
Nutrition Score
25.396956713303%

Nutrients percent of daily need

Calories:349.45kcal
17.47%
Fat:15.29g
23.52%
Saturated Fat:3.3g
20.61%
Carbohydrates:22.58g
7.53%
Net Carbohydrates:19.17g
6.97%
Sugar:4.69g
5.21%
Cholesterol:185.87mg
61.96%
Sodium:447.49mg
19.46%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.72g
61.43%
Selenium:54.74µg
78.19%
Vitamin B3:15.07mg
75.37%
Vitamin B6:1.18mg
59.07%
Phosphorus:456.04mg
45.6%
Folate:139.57µg
34.89%
Manganese:0.65mg
32.64%
Iron:5.87mg
32.58%
Vitamin B2:0.53mg
31.31%
Vitamin B1:0.37mg
24.6%
Vitamin B5:2.35mg
23.54%
Vitamin B12:1.31µg
21.76%
Magnesium:73.54mg
18.39%
Vitamin K:18.67µg
17.78%
Potassium:579.81mg
16.57%
Fiber:3.41g
13.65%
Zinc:1.92mg
12.81%
Vitamin A:586.4IU
11.73%
Vitamin E:1.37mg
9.1%
Vitamin D:1.22µg
8.11%
Copper:0.16mg
7.87%
Calcium:68.4mg
6.84%
Vitamin C:1.43mg
1.73%