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Ингредиенты
- 4 x chicken breasts, skinned and boned (2 whole)
- 8 Tbsp. fresh white breadcrumbs
- 85 gm grated parmesan cheese
- 1 Tbsp. minced basil
- 1 Tbsp. minced oregano
- 1 Tbsp. minced parsley
- 1 x egg
- 3 1/2 Tbsp. lowfat milk
- 2 Tbsp. extra virgin olive oil
- 55 gm unsalted butter Salt and pepper
Инструкции
- If preparing the chicken yourself, skin the breasts, trim off any residual fat or possibly cartilage and put them, one at a time, between sheets of cling film and, with a rolling pin, beat out gently into thin escalopes.
- Put the breadcrumbs, parmesan and herbs in a bowl. Season with 1/2 tsp salt and 1/4 tsp pepper. Mix together well. In another bowl, whisk the egg, then whisk in the lowfat milk.
- Pass each flattened breast through the egg mix, allowing excess to drip back into the bowl, then press it into the coating mix, first one side and then the other.
- Press down with the palm of your hand to ensure an even coating and transfer the breasts to a tray, not touching (if they sit on top of each other they tend to go soggy).
- Put 1 tbsp of the oil in a large frying pan over a medium heat. When warm, swirl in half the butter and, as it sizzles, carefully lay in 2 chicken pcs.
- Give them 2-3 min on each side. Keep hot in a low oven while you cook the others. Alternatively, use 2 pans and cook in tandem.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 127g | |
| Recipe makes 4 servings | |
| Calories 378 | |
| Calories from Fat 234 | 62% |
| Total Fat 26.58g | 33% |
| Saturated Fat 12.31g | 49% |
| Trans Fat 0.01g | |
| Cholesterol 123mg | 41% |
| Sodium 589mg | 25% |
| Potassium 228mg | 7% |
| Total Carbs 11.89g | 3% |
| Dietary Fiber 1.0g | 3% |
| Sugars 1.85g | 1% |
| Protein 22.7g | 36% |
