Heart-Healthy Chicken Cutlet
Elevate your weeknight dinner with our *Heart-Healthy Chicken Cutlet*—a deliciously crisp and wholesome spin on a classic favorite. This recipe features tender, boneless chicken breasts coated in nutrient-rich whole wheat breadcrumbs and seasoned with aromatic garlic powder, oregano, and a hint of black pepper for a flavorful crunch. Baked instead of fried, these cutlets are cooked to golden perfection with a light drizzle of olive oil, keeping them low in unhealthy fats. A zesty lemon and chicken broth sauce infuses the dish with a fresh, tangy kick, while a sprinkle of chopped parsley adds a vibrant, herby note. With just 30 minutes from start to finish, this high-protein, low-sodium recipe is perfect for anyone seeking heart-healthy, family-friendly meals that never compromise on taste. Serve with your favorite greens or a side of roasted vegetables for a complete and guilt-free delight!
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Recipe Information
Ingredients
- 2 pieces Boneless, skinless chicken breasts
- 1 cup Whole wheat breadcrumbs
- 0.5 teaspoon Ground black pepper
- 0.5 teaspoon Garlic powder
- 0.5 teaspoon Dried oregano
- 2 tablespoons Olive oil
- 2 large Egg whites
- 0.25 cup Fat-free, low-sodium chicken broth
- 1 tablespoon Fresh lemon juice
- 2 tablespoons Fresh parsley, chopped
Instructions
Preheat the oven to 375°F (190°C).
Place the chicken breasts between two sheets of plastic wrap or parchment paper. Use a meat mallet or heavy skillet to pound the chicken to an even thickness of about half an inch.
In a shallow bowl, mix together the whole wheat breadcrumbs, ground black pepper, garlic powder, and dried oregano.
In another bowl, lightly beat the egg whites.
Dip each chicken breast in the egg whites, allowing any excess to drip off, and then coat both sides with the breadcrumb mixture. Press gently to ensure the crumbs adhere well.
In a non-stick oven-safe skillet, heat the olive oil over medium heat. Add the breaded chicken breasts to the skillet and cook for 3-4 minutes on each side until golden brown.
Transfer the skillet to the preheated oven and bake for an additional 8-10 minutes, until the chicken is cooked through and the internal temperature reaches 165°F (74°C).
Meanwhile, in a small saucepan, combine the chicken broth and lemon juice. Bring to a simmer over medium heat and cook for about 2-3 minutes.
Remove the chicken cutlets from the oven and transfer them to a serving platter. Spoon the lemon sauce over the chicken cutlets.
Garnish the chicken cutlets with fresh parsley before serving.
Nutrition Facts
Calories |
1319 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 46.7 g | 60% | |
| Saturated Fat | 9.1 g | 45% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 296 mg | 99% | |
| Sodium | 1209 mg | 53% | |
| Total Carbohydrate | 85.4 g | 31% | |
| Dietary Fiber | 12.9 g | 46% | |
| Total Sugars | 5.0 g | ||
| Protein | 131.9 g | 264% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 157 mg | 12% | |
| Iron | 10.4 mg | 58% | |
| Potassium | 1449 mg | 31% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
