Pretzel and Parmesan Crusted Chicken

Health score
17%
Pretzel and Parmesan Crusted Chicken
535 min.
4
486kcal

Suggestions

Ingredients

  • 1.5 teaspoons parsley dried
  • 1.5 teaspoons rosemary dried
  • tablespoon basil fresh chopped
  • cloves garlic minced
  • 0.5 teaspoon garlic powder 
  • servings ground pepper black to taste
  • teaspoon ground thyme 
  • cup olive oil light
  • 0.7 cup freshly parmesan cheese shredded
  • ounces sourdough pretzels hard
  •  chicken breast halves boneless skinless

Equipment

  • food processor
  • bowl
  • oven
  • whisk
  • baking pan
  • kitchen thermometer
  • aluminum foil
  • meat tenderizer

Directions

  1. Whisk together olive oil, minced garlic, basil, rosemary, thyme, and black pepper in a bowl.
  2. Place chicken breasts between two sheets of heavy plastic (resealable freezer bags work well) on a solid, level surface. Firmly pound the chicken with the smooth side of a meat mallet to a thickness of about 1 inch.
  3. Transfer chicken breasts to the bowl with the olive oil marinade; cover and refrigerate overnight.
  4. Preheat oven to 350 degrees F (175 degrees C).
  5. Place pretzels and Parmesan cheese into a food processor; pulse until the pretzels are finely crushed and combined with cheese.
  6. Mix in parsley and garlic powder by pulsing once or twice.
  7. Transfer the mixture to a shallow dish.
  8. Remove chicken from the marinade, and shake off excess. Discard the remaining marinade.
  9. Press chicken into pretzel mixture, coating both sides.
  10. Arrange coated chicken in a baking dish.
  11. Sprinkle about 1 tablespoon additional pretzel mixture on top.
  12. Bake chicken breasts in the preheated oven until no longer pink in the center and the juices run clear, about 30 minutes. An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C).
  13. Cover chicken with a foil tent and allow to rest for 10 to 15 minutes before slicing and serving.

Nutrition Facts

Calories486kcal
Protein29.11%
Fat36.37%
Carbs34.52%

Properties

Glycemic Index
79.25
Glycemic Load
32.09
Inflammation Score
-7
Nutrition Score
20.620434823244%

Flavonoids

Apigenin
1.74mg
Luteolin
0.07mg
Isorhamnetin
0.12mg
Kaempferol
0.01mg
Myricetin
0.04mg
Quercetin
0.04mg

Nutrients percent of daily need

Calories:486.02kcal
24.3%
Fat:19.53g
30.05%
Saturated Fat:5.07g
31.72%
Carbohydrates:41.72g
13.91%
Net Carbohydrates:39.8g
14.47%
Sugar:1.27g
1.41%
Cholesterol:83.65mg
27.88%
Sodium:1014.45mg
44.11%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.18g
70.35%
Vitamin B3:14.49mg
72.43%
Selenium:42.53µg
60.75%
Vitamin B6:0.94mg
46.79%
Phosphorus:422.59mg
42.26%
Manganese:0.57mg
28.35%
Folate:96.95µg
24.24%
Calcium:227.82mg
22.78%
Vitamin B2:0.34mg
19.92%
Vitamin B1:0.3mg
19.81%
Vitamin B5:1.87mg
18.72%
Iron:3.3mg
18.34%
Potassium:563.87mg
16.11%
Vitamin K:15.47µg
14.74%
Vitamin E:2.07mg
13.81%
Magnesium:53.23mg
13.31%
Zinc:1.69mg
11.27%
Fiber:1.92g
7.68%
Vitamin B12:0.43µg
7.1%
Copper:0.13mg
6.39%
Vitamin C:3.39mg
4.11%
Vitamin A:202.59IU
4.05%
Vitamin D:0.2µg
1.31%
Source:Allrecipes