Yolanda's Famous Chicken

Health score
23%
Yolanda's Famous Chicken
45 min.
4
370kcal

Suggestions

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • ounce bread 
  • 1.5 teaspoons marjoram dried
  • 1.5 teaspoons rosemary dried crushed
  • large eggs 
  • 0.3 cup flour all-purpose
  •  lemon wedges 
  • tablespoon milk 2% reduced-fat
  • teaspoons olive oil divided
  • ounce parmigiano-reggiano cheese finely grated
  • 0.5 teaspoon salt 
  • 24 ounce chicken breast halves boneless skinless

Equipment

  • food processor
  • frying pan
  • oven
  • whisk
  • plastic wrap
  • kitchen thermometer
  • meat tenderizer
  • broiler pan

Directions

  1. Preheat oven to 37
  2. Tear bread into pieces.
  3. Place bread in a food processor; pulse until breadcrumbs measure about 1 3/4 cups.
  4. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap, and pound chicken to 1/2-inch thickness using a meat mallet or small heavy skillet.
  5. Place flour in a shallow dish.
  6. Combine breadcrumbs, cheese, and next 4 ingredients (through pepper) in a second shallow dish.
  7. Combine milk and egg in a third shallow dish, stirring with a whisk. Working with 1 breast half at a time, dredge chicken in flour, shaking off excess. Dip into egg mixture; dredge in breadcrumb mixture, pressing to coat evenly on both sides.
  8. Place chicken on a large plate. Repeat procedure with remaining breast halves, flour, egg mixture, and breadcrumb mixture; refrigerate for 30 minutes.
  9. Heat a 12-inch nonstick skillet over medium-high heat. Coat pan with cooking spray; add 2 teaspoons olive oil, swirling to coat.
  10. Add 2 breast halves to pan; cook 3 minutes on each side or until browned.
  11. Place on a broiler pan coated with cooking spray. Lightly coat chicken with cooking spray. Repeat procedure with remaining 2 teaspoons olive oil and remaining breast halves.
  12. Bake at 375 for 12 minutes or until a thermometer registers 16
  13. Serve with lemon wedges.
  14. Wine note: As the Manzones state, a shot of fruity acidity is all this chicken dish needs. You'll find it aplenty in a New Zealand sauvignon blanc, like Stoneleigh Sauvignon Blanc Marlborough 2009 ($17), with its vivacious, citrusy acidity and bright flavors of tropical fruit. --Jeffery Lindenmuth

Nutrition Facts

Calories370kcal
Protein48.25%
Fat31.36%
Carbs20.39%

Properties

Glycemic Index
72.04
Glycemic Load
10.14
Inflammation Score
-5
Nutrition Score
23.354347788769%

Flavonoids

Eriodictyol
3.84mg
Hesperetin
5.02mg
Naringenin
0.1mg
Luteolin
0.35mg
Kaempferol
0.01mg
Myricetin
0.09mg
Quercetin
0.21mg

Nutrients percent of daily need

Calories:369.57kcal
18.48%
Fat:12.61g
19.4%
Saturated Fat:3.29g
20.57%
Carbohydrates:18.44g
6.15%
Net Carbohydrates:16.78g
6.1%
Sugar:1.99g
2.21%
Cholesterol:160.48mg
53.49%
Sodium:722.31mg
31.4%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:43.66g
87.31%
Selenium:68.82µg
98.31%
Vitamin B3:19.45mg
97.23%
Vitamin B6:1.35mg
67.32%
Phosphorus:473.87mg
47.39%
Vitamin B5:2.91mg
29.07%
Vitamin B2:0.35mg
20.83%
Potassium:725.91mg
20.74%
Manganese:0.38mg
18.92%
Vitamin B1:0.27mg
18.31%
Magnesium:61.78mg
15.44%
Vitamin C:11.67mg
14.15%
Calcium:138.9mg
13.89%
Iron:2.23mg
12.41%
Folate:47.97µg
11.99%
Zinc:1.65mg
11.02%
Vitamin B12:0.56µg
9.27%
Vitamin E:1.12mg
7.48%
Fiber:1.66g
6.64%
Copper:0.11mg
5.55%
Vitamin K:4.62µg
4.4%
Vitamin A:187.66IU
3.75%
Vitamin D:0.46µg
3.04%
Source:My Recipes