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Dijon-Parmesan Chicken Breasts

Dijon-Parmesan Chicken Breasts

Try a new twist on baked chicken breasts! Dijon mustard, Parmesan cheese, basil, garlic and high-fiber cereal create the tasty wow.

Average 4.45 from 65 ratingsAverage 4.45 from 65 ratingsAverage 4.45 from 65 ratingsAverage 4.45 from 65 ratingsAverage 4.45 from 65 ratings 65 ratings


Fiber: 5 grams

Total Time: 55min
Prep Time: 15min

Yield: 4 servings

Ingredients

3/4
cup Fiber One® original bran cereal
2
tablespoons grated Parmesan cheese
1
teaspoon dried basil leaves
1/4
teaspoon garlic salt
1/4
teaspoon coarse ground black pepper
1
egg white, beaten
2
tablespoons Dijon mustard
4
boneless skinless chicken breasts (about 1 1/4 lb)
1
tablespoon canola or vegetable oil

Directions

1.
Heat oven to 400°F. Spray 15x10x1-inch pan with cooking spray. Place cereal in resealable food-storage plastic bag; seal bag and finely crush with rolling pin or meat mallet (or finely crush in food processor).
2.
In shallow bowl, mix cereal, cheese, basil, garlic salt and pepper. In another shallow bowl, mix egg white and mustard until blended.
3.
Dip chicken pieces into egg white mixture, then coat well with cereal mixture; place in pan. Drizzle oil over chicken.
4.
Bake 20 to 25 minutes or until juice of chicken is clear when center of thickest part is cut (170°F).

Nutrition Info

Beta-Carotene
4%
Calcium
10%
Calories
270
Calories from Fat
90
Carbohydrate Choice
1/2
Cholesterol (%DV)
29%
Cholesterol
90mg
Copper (%DV)
4%
Fat
1 1/2
Iron (%DV)
15%
Magnesium (%DV)
10%
Manganese (%DV)
6%
Very Lean Meat
4 1/2
Niacin (%DV)
70%
Pantothenic Acid (%DV)
10%
Phosphorus (%DV)
30%
Potassium (%DV)
10%
Potassium
360mg
Riboflavin (%DV)
20%
Selenium (%DV)
40%
Sodium (%DV)
18%
Sodium
430mg
Starch
1/2
Thiamin (%DV)
15%
Total Carbohydrate (%DV)
3%
Total Carbohydrate
10g
Dietary Fiber (%DV)
22%
Dietary Fiber
5g
Total Fat (%DV)
15%
Total Fat
10g
Folic Acid (%DV)
10%
Monounsaturated Fat
4g
Polyunsaturated Fat
2g
Protein
34g
Saturated Fat (%DV)
11%
Saturated Fat
2g
Vitamin A (%DV)
6%
Vitamin B6 (%DV)
40%
Vitamin B12 (%DV)
15%
Vitamin C (%DV)
2%
Vitamin D (%DV)
6%
Vitamin E (%DV)
4%
Zinc (%DV)
20%
Fats & Oils
1tsp
Meat & Beans
4oz-eq
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