Low Fat Breaded Chicken Cutlets
Treat yourself to a healthier version of crispy comfort food with these flavorful Low Fat Breaded Chicken Cutlets! Made with boneless, skinless chicken breasts, whole wheat breadcrumbs, and a tangy coating of nonfat Greek yogurt, this dish boasts irresistible crunch with a guilt-free twist. A touch of Parmesan cheese, garlic powder, and zesty lemon zest adds depth to the flavor while olive oil cooking spray ensures golden perfection without excess grease. Easy to prepare in just 40 minutes, this oven-baked recipe is ideal for busy weeknight dinners or meal prep. Pair these juicy cutlets with a squeeze of fresh lemon or your favorite low-fat dipping sauce for a wholesome, crowd-pleasing dish that doesn’t sacrifice on taste. Perfect for anyone seeking tasty, low-fat chicken recipes that are high in protein and packed with flavor!
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Recipe Information
Ingredients
- 4 pieces boneless, skinless chicken breasts
- 1 cup whole wheat bread crumbs
- 0.5 cup nonfat Greek yogurt
- 0.25 cup grated Parmesan cheese
- 1 teaspoon lemon zest
- 1 teaspoon garlic powder
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- olive oil cooking spray
Instructions
Preheat your oven to 400 degrees Fahrenheit (200 degrees Celsius). Line a baking sheet with aluminum foil and lightly spray it with olive oil cooking spray to prevent sticking.
Place the chicken breasts between two pieces of plastic wrap or parchment paper and pound them to an even thickness of about 1/2 inch using a meat mallet or rolling pin.
In a shallow dish, combine the whole wheat bread crumbs, grated Parmesan cheese, lemon zest, garlic powder, salt, and black pepper. Mix well to evenly distribute the ingredients.
Place the nonfat Greek yogurt in another shallow dish. This will be used to coat the chicken before dredging it in the breadcrumb mixture.
Take one chicken breast at a time, and dip it into the Greek yogurt to coat both sides. Allow any excess yogurt to drip off.
Next, press the yogurt-coated chicken breast into the breadcrumb mixture, ensuring it is evenly coated on both sides. Place the breaded chicken breast on the prepared baking sheet. Repeat with the remaining chicken breasts.
Lightly spray the top of the breaded chicken breasts with olive oil cooking spray. This will help the breading crisp up in the oven.
Bake the chicken in the preheated oven for 20-25 minutes, or until the chicken is cooked through and the breading is golden brown. The internal temperature of the chicken should reach 165 degrees Fahrenheit (75 degrees Celsius).
Once cooked, remove the chicken cutlets from the oven and allow them to rest for a few minutes before serving.
Serve the low-fat breaded chicken cutlets with a wedge of lemon or your favorite low-fat dipping sauce.
Nutrition Facts
Calories |
428 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.8 g | 11% | |
| Saturated Fat | 2.9 g | 14% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 153 mg | 51% | |
| Sodium | 667 mg | 29% | |
| Total Carbohydrate | 21.7 g | 8% | |
| Dietary Fiber | 2.1 g | 8% | |
| Total Sugars | 2.9 g | ||
| Protein | 63.2 g | 126% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 125 mg | 10% | |
| Iron | 2.6 mg | 15% | |
| Potassium | 549 mg | 12% | |
*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.
