Walnuts add a healthful dose of omega-3 fatty acids to bread crumbs, which keep the chicken moist. Roasting the chicken, rather than frying it, yields a crisp crust without adding much extra fat. If you don’t have day-old bread, lightly toast fresh bread to use instead.
Recipe information
Yield
serves 4
Ingredients
Preparation
Step 1
Preheat oven to 425°F. In a food processor, combine bread, walnuts, parmesan, and 1/4 teaspoon salt; season with pepper. Process until fine crumbs form. Transfer to a shallow bowl. In another bowl, beat egg white until frothy.
Step 2
Pat dry chicken with paper towels. Season chicken on both sides with 1/2 teaspoon salt, dividing evenly, and pepper. Dip each chicken breast into egg white to coat completely, then let excess drip off before dredging in crumb mixture, pressing to adhere.
Step 3
Heat the oil in a large ovenproof skillet over medium until hot but not smoking. Cook chicken until lightly browned on one side, 1 to 3 minutes. Flip chicken and transfer skillet to oven. Bake until golden brown and cooked through, 8 to 12 minutes. Serve with lemon slices.
Nutrition Information
Step 4
(Per Serving)
Step 5
Calories: 331
Step 6
Saturated Fat: 1.9g
Step 7
Unsaturated Fat: 9.6g
Step 8
Cholesterol: 101mg
Step 9
Carbohydrates: 8.5g
Step 10
Protein: 44g
Step 11
Sodium: 603mg
Step 12
Fiber: 1.6g
