Low Fat Chicken Cutlet
Discover a guilt-free twist on a classic favorite with our Low Fat Chicken Cutlet recipe—perfectly crispy, full of flavor, and delightfully healthy! Made with boneless, skinless chicken breasts and coated in seasoned whole wheat breadcrumbs, this oven-baked creation skips the grease while delivering irresistible crunch thanks to a light cooking spray. A tangy egg wash infused with low-fat yogurt, lemon juice, and spices ensures every bite is moist and flavorful. Ready in just 35 minutes and easy to prepare, these savory cutlets make an ideal protein-packed centerpiece for any meal. Pair with a fresh salad or steamed vegetables for a wholesome and satisfying dish that’s low in fat but big on taste!
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Recipe Information
Ingredients
- 2 pieces Boneless, skinless chicken breasts
- 1 cup Whole wheat breadcrumbs
- 2 units Egg whites
- 0.25 cup Low-fat plain yogurt
- 1 tablespoon Fresh lemon juice
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Dried oregano
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- as needed Cooking spray
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper. Lightly spray the paper with cooking spray to prevent sticking.
Place the chicken breasts between two pieces of plastic wrap or parchment paper. Using a meat tenderizer, pound the chicken to about 1/2-inch thickness to ensure even cooking.
In a shallow dish, whisk together the egg whites, low-fat plain yogurt, and fresh lemon juice until the mixture is smooth and well combined. This will be your egg wash.
In another shallow dish, combine the whole wheat breadcrumbs, garlic powder, onion powder, dried oregano, salt, and black pepper, mixing thoroughly.
Dip each chicken breast into the egg wash, ensuring it's completely coated, then dredge it in the breadcrumb mixture, pressing the crumbs into the chicken to coat thoroughly.
Place the coated chicken cutlets onto the prepared baking sheet. Spray the tops lightly with cooking spray to aid in browning.
Bake in the preheated oven for 18-20 minutes, flipping the cutlets halfway through baking, until the chicken is cooked through (internal temperature should reach 165°F or 75°C) and the coating is golden and crisp.
Remove from the oven and let the cutlets rest for a few minutes before serving. Serve warm with your choice of sides such as a fresh salad or steamed vegetables for a complete meal.
Nutrition Facts
Calories |
1131 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.8 g | 25% | |
| Saturated Fat | 5.3 g | 26% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 299 mg | 100% | |
| Sodium | 2454 mg | 107% | |
| Total Carbohydrate | 92.6 g | 34% | |
| Dietary Fiber | 13.1 g | 47% | |
| Total Sugars | 9.4 g | ||
| Protein | 138.7 g | 277% | |
| Vitamin D | 0.9 mcg | 4% | |
| Calcium | 264 mg | 20% | |
| Iron | 9.9 mg | 55% | |
| Potassium | 1607 mg | 34% | |
*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.
