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Skinny Crispy Pretzel-Coated Chicken

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Skinny Crispy Pretzel-Coated Chicken
  • Prep Time 10 min
  • Total Time 30 min
  • Servings 4
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83% less sat fat • 54% fewer calories than the original recipe. Get golden-crisp chicken from the oven—no frying needed. A coating combo of pretzels and grated Parmesan cheese means savory success, super quick.

Ingredients

4
(4-oz) skinless, boneless chicken breast halves
2
egg whites
2
tablespoons honey mustard
1 1/2
cups mini pretzels, crushed (about 1 cup)
1/4
cup grated Parmigiano-Reggiano cheese
1/2
teaspoon dried thyme, crushed
Nonstick olive oil cooking spray

Directions

  • 1 Preheat oven to 425ºF. Using the flat side of a meat mallet, gently pound chicken between two sheets of plastic wrap just until even thickness.
  • 2 Place egg whites and mustard in a shallow dish; beat with a fork to mix. In a larger shallow dish, combine crushed pretzels, cheese, and thyme.
  • 3 Dip chicken into the egg white mixture. Press into crumb mixture to coat. Place chicken in a single layer on an ungreased foil-lined baking sheet. Sprinkle chicken with any remaining crumb mixture and press lightly. Coat with cooking spray.
  • 4 Bake chicken, uncovered, for 14 to 18 minutes or until no longer pink (170°F).
Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 chicken breast half
Calories
210
(
Calories from Fat
30
)
Daily Value
Total Fat
3 1/2g
0%
(
Saturated Fat
1g
0%
,
Trans Fat
0g
)
Cholesterol
70mg
0%
Sodium
380mg
0%
Total Carbohydrate
10g
0%
(
Dietary Fiber
0g
0%
,
Sugars
1g
)
Protein
31g
Daily Value*:
Vitamin A
8%
8%
Vitamin C
2%
2%
Calcium
8%
8%
Iron
8%
8%
Exchanges:
1 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 4 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.
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