Ingredients
For the Chicken:
- 1 lb boneless, skinless chicken breasts (about 2 large breasts)
- 1/4 tsp salt
- 1/4 tsp black pepper
- 1/4 tsp garlic powder
- 1/4 tsp paprika
For the Breading:
- 1/4 cup all-purpose flour (or almond flour for gluten-free)
- 1 large egg, beaten
- 1 cup whole-wheat panko breadcrumbs (or regular if preferred)
- 1/4 cup grated Parmesan cheese (low-fat if available)
For Cooking:
- Olive oil spray
Instructions
Step 1: Prepare the Chicken
- Slice each chicken breast in half horizontally to create four thin cutlets. Pound the cutlets lightly with a meat mallet to ensure even thickness, about 1/2 inch thick.
- Season both sides of the chicken with salt, pepper, garlic powder, and paprika.
Step 2: Set Up the Breading Station
- Place the flour in one shallow dish.
- In a second dish, beat the egg.
- In a third dish, combine the panko breadcrumbs and grated Parmesan cheese.
Step 3: Bread the Chicken
- Dredge each chicken cutlet in the flour, shaking off any excess.
- Dip the floured chicken into the beaten egg, ensuring it’s fully coated.
- Press the chicken into the breadcrumb mixture, covering it evenly. Gently pat the crumbs onto the chicken for a better crust.
Step 4: Preheat and Cook
- Preheat a large nonstick skillet over medium heat. Spray generously with olive oil spray.
- Add the breaded chicken cutlets to the skillet, ensuring not to overcrowd (cook in batches if needed).
- Cook for 4-5 minutes per side, or until golden brown and cooked through (internal temperature should reach 165°F). Spray the tops with additional olive oil spray when flipping to enhance crispiness.
Step 5: Serve and Enjoy
- Remove the cutlets from the skillet and place them on a paper towel-lined plate to remove any excess oil spray.
- Serve hot with your favorite WW-friendly sides, such as roasted vegetables, a light salad, or mashed cauliflower.
Nutritional Information (Per Serving)
- Calories: ~180
- Protein: 27g
- Fat: 4g
- Carbohydrates: 7g
- Fiber: 2g
- Net Carbs: 5g
- WW SmartPoints: 3
