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Dijon-Parmesan Chicken Breasts

Dijon-Parmesan Chicken Breasts
  • Prep 15 min
  • Total 40 min
  • Servings 4
Try a new twist on baked chicken breasts! Dijon mustard, Parmesan cheese, basil, garlic and high-fibre cereal create the tasty wow.
December 15, 2010

Ingredients

  • 3/4 cup (175 mL) Fibre 1* Original Cereal
  • 2 tbsp (25 mL) grated Parmesan cheese
  • 1 tsp (5 mL) dried basil leaves
  • 1/4 tsp (1 mL) garlic salt
  • 1/4 tsp (1 mL) coarse ground black pepper
  • 1 egg white, beaten
  • 2 tbsp (25 mL) Dijon mustard
  • 4 boneless skinless chicken breasts (about 1 1/4 lb/ 625 g)
  • 1 tbsp (15 mL) canola or vegetable oil

Steps

  • 1
    Heat oven to 400ºF. Spray 15x10x1-inch pan with nonstick 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 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 (170ºF).

  • Serve-With : Serve chicken breasts with a bowl of steaming broccoli and sliced fresh tomatoes.

Nutrition Facts

Serving Size: 4 servings
Calories
270
Total Fat
10g
Saturated Fat
2g
Trans Fat
0g
Cholesterol
90mg
Sodium
430mg
Total Carbs
10g
Dietary Fiber
5g
Protein
34g
% Daily Value*:
Vitamin A
6%
6%
Vitamin C
2%
2%
Calcium
10%
10%
Iron
15%
15%
Exchanges:
*Percent Daily Values are based on a 2,000 calorie diet.
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