Baked Parmesan Chicken

Recipe courtesy of Know Diabetes by Heart Prep time: 15 minutes Cook time: 18 minutes Servings: 4 (3 ounces chicken per serving)

Cooking spray

1 large egg

1 tablespoon water

2 teaspoons olive oil

1/3 cup finely crushed, low-sodium, whole-grain crispbread

1/3 cup shredded or grated Parmesan cheese

2 tablespoons minced fresh parsley

1/2 teaspoon ground oregano

1/4 teaspoon pepper

4 boneless, skinless chicken breasts (about 4 ounces each), all visible fat discarded, flattened to 1/4-inch thickness

Preheat the oven to 400 F. Lightly spray a 13-by-9-by-2-inch baking dish with cooking spray. In a shallow dish, whisk the egg, water and oil. In a separate shallow dish or pie pan, stir together the crispbread, Parmesan cheese, parsley, oregano and pepper. Dip the chicken in the egg mixture then in crumb mixture, turning to coat at each step and gently shaking off any excess. Using fingertips, gently press the coating mixture so it adheres to the chicken. Arrange the chicken in a single layer in the baking dish. Lightly spray the chicken with cooking spray. Bake for 15-18 minutes, or until chicken is no longer pink in the center and the top coating is golden brown. Nutritional information per serving: 280 calories; 80 calories from fat; 9 g total fat; 2.5 g saturated fat; 0 g trans fat; 1 g polyunsaturated fat; 4 g monounsaturated fat; 125 mg cholesterol; 340 mg sodium; 530 mg potassium; 18 g total carbohydrate; 4 g dietary fiber; 0 g sugar; 0 g added sugar; 30 g protein; 370 mg phosphorus. Choices/exchanges: 1 starch, 4 lean protein.

Baked Parmesan Chicken