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Skinny Chicken Parmesan Salad




Source of Recipe


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Skinny Chicken Parmesan Salad

Sparkpeople.com
Submitted by: CHEF_MEG
Reviews rate this recipe 4.4 of 5 stars.
Minutes to Prepare: 5 - Minutes to Cook: 10
Number of Servings: 4

While chicken Parmesan is traditionally fried and served with pasta, this lighter version is delightful atop a hearty tomato and basil salad.

Ingredients:
1 pound boneless, skinless chicken breasts (2 breasts)
1⁄4 cup all-purpose flour
2 egg whites, beaten
6 tbsp grated Parmesan cheese
1 tsp fine herbs, dried (mixture of dried chives, parsley, basil, and tarragon)
3 plum (Roma) tomatoes, seeded and chopped
2 tsp shredded fresh basil leaves
1 lemon, juiced
Dash of black pepper
2 tbsp extra-virgin olive oil
4 cups mixed baby salad greens (mesclun mix)

Directions:
1. Trim any visible fat from the chicken breasts and slice them into four 4-ounce servings. Place the chicken between two sheets of wax paper or plastic wrap. Pound with the bottom of a pan or rolling pin until the meat is 1⁄4- to 1⁄2-inch thick.

2. Prepare three pie plates or flat-bottomed bowls and place the flour, egg whites, and Parmesan in each respectively. Toss the dried herbs in with the cheese. Working with one piece of chicken at a time, dip the meat into the flour, then the egg white, and finally the cheese. Shake off any excess egg white before coating with the cheese. It is best to use one hand for the dry coatings and one for the wet to avoid clumping the batter.

3. Spray a nonstick skillet with nonstick cooking spray and place over moderate heat. Saut�
the chicken until cooked through, 5 to 6 minutes per side.

4. While the chicken is cooking, combine the tomato and basil in a small bowl. In a separate bowl, combine the lemon juice and pepper. Slowly whisk in the oil, then pour the mixture
over the tomatoes.

5. To serve, toss the greens with the tomato and dressing and divide among four plates. Top
with the chicken.

One serving equals: Calories 353.1; Total Fat 16.5 g (Saturated Fat 5.8 g, Polyunsaturated Fat 1.5 g, Monounsaturated Fat 7.8 g); Cholesterol 87.0 mg; Sodium 494.3 mg; Potassium 419.2 mg; Total Carbohydrate 13.0 g; Dietary Fiber 2.7 g; Sugars 0.5 g; Protein 38.2 g