Healthified Crispy Pretzel-Coated Chicken

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. 4 servings

Prep Time

10

Minutes

Total Time

30

Minutes

Makes

4

servings

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
  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).
Makes 4 servings

Nutrition Information:

1 Serving (1 chicken breast half)
  • Calories 210
    • (Calories from Fat 30),
  • Total Fat 3 1/2g
    • (Saturated Fat 1g,
    • Trans Fat 0g),
  • Cholesterol 70mg;
  • Sodium 380mg;
  • Total Carbohydrate 10g
    • (Dietary Fiber 0g,
    • Sugars 1g),
  • Protein 31g;
Percent Daily Value*:
    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.