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Healthified Crispy Pretzel-Coated Chicken

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.

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( 19 Ratings)

19 Ratings

5 Stars 21%

4 Stars 11%

3 Stars 42%

2 Stars 21%

1 Stars 5%

Member Reviews ( 6 )
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The Quick Take & Nutrition Info

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The Quick Take: Healthified

  • Calories Reduced By 220
  • Fat Reduced By 24 1/2g
  • Sodium Reduced By 240mg
See What Makes It Healthified »

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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
3 1/2%
(Saturated Fat
1g,
1%
Trans Fat
0g
0%
),
Cholesterol
70mg
70%;
Sodium
380mg
380%;
Total Carbohydrate
10g
10%
(Dietary Fiber
0g
0%
  Sugars
1g
1%
),
Protein
31g
31%
;
% Daily Value*:
Vitamin A
8%;
Vitamin C
2%;
Calcium
8%;
Iron
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 Choices:
1
*Percent Daily Values are based on a 2,000 calorie diet.
  • Prep Time 10 min
  • Total Time 30 min
  • Servings 4

Ingredients

4
4-ounce 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).

The Original vs. Healthified

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Live Better America lets you enjoy your favorite dishes without worry or guilt. Our nutritionists switch ingredients, reduce amounts and use other kitchen tricks to turn the original recipes into Healthified recipes that are good and good for you.

Before After
4 chicken breast halves with skin 4 4-ounce skinless, boneless chicken breast halves
1 egg 2 egg whites
1/2 teaspoon seasoned salt 1/2 teaspoon dried thyme, crushed
1/4 cup cooking oil for frying Nonstick olive oil cooking spray
Nutritional Highlights
Calories
 
 
430 (before)
210 (after)
Calories from Fat
 
 
250 (before)
30 (after)
Fat
 
 
5 (before)
0 (after)
Sodium
 
 
620 mg (before)
380 mg (after)
Total Fat
 
 
28 g (before)
3 1/2 g (after)

Reviews

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1 - 3 of 6 Reviews View All
Posted 5/14/2012 2:26:47 PM REPORT ABUSE beach_goer said:
Rating:
This is my most favorite recipe on here. I make it for friends and family and get so many compliments and it tastes so very good. I've never used Thyme because the first time I didn't have it so I substituted a pinch of Rosemary and it really tastes awesome. I also blend yellow mustard and honey to make the 'honeymustard sauce', sometimes I subsitute spicy honey but I think it tastes better with the plain yellow mustard - honey combo. I also use the butter snaps (hanson brand?) for pretzels. Just enough parm cheese and crushed pretzels to coat it thinly. Love, love LOVE this chicken --- so tender, juicy and tasty!
Posted 10/10/2011 9:29:39 AM REPORT ABUSE JBHansen said:
Rating:
My husband made this last night and it was ok except next time we will make it without the thyme. Kind of made it taste like literal dirt. The bites that didn't have the thyme were good. The pretzels gave it a nice crunch and the chicken was good. Just leave out the thyme.
Posted 4/13/2010 10:01:09 AM REPORT ABUSE Francesca53 said:
Rating:
I dont see parmesan cheese on the ingredient list, yet it is in the #2 of the directions. How much is to be used???
1 - 3 of 6 Reviews View All
We calculated the nutrition of this recipe at the time it was created on 07/16/2012. NOTE: We do not include optional ingredients in our calculations.

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