Ingredients
2 (4 oz.) trimmed boneless, skinless chicken breasts, pounded to 1/2-inch thickness
1/3 cup reduced-fat buttermilk
Olive oil spray, (I used Olive oil Pam spray)
1 oz. fat-free herb-seasoned croutons
I added ½ cup fresh grated parmesan cheese to crumb mixture.
Directions
Place the chicken breasts in a medium resealable plastic bag.
Pour the buttermilk over them and seal the bag. Let them soak 6 hours, or overnight, turning once or twice. Preheat the oven to 450°F. Lightly mist a small non-stick baking pan or sheet with olive oil spray. Add the croutons to another resealable plastic bag. Pound them into very fine crumbs with the flat side of a meat mallet. Transfer the crumbs to a medium shallow bowl, add fresh grated parmesan. Remove 1 breast from the bag and let any excess buttermilk drip off. Dip it into the crouton crumbs, covering the breast completely. Place the breaded breast on the prepared baking sheet. Repeat with the second breast. If crumbs remain, press them into the tops of the chicken breasts. Lightly spray the chicken breasts with olive oil. Bake for 5 minutes. Flip them, being careful not to remove the coating. Lightly spray with olive oil and continue to bake for another 3 to 5 minutes or until the coating is crisp and the chicken is no longer pink inside.
The below nutrition are with out the parmesan cheese.
195 calories 29 g protein 11 g carbohydrates 2 g fat less than 1 g saturated fat 67 mg cholesterol 0 g fiber 265 mg sodium
Asparagus Basil Salad
1 lb asparagus, trimmed and halved
1 cup grape tomatoes, halved
1 ripe avocado, cut into cubes
1 cup sliced basil leaves
¼ cup olive oil
2 teaspoons lemon juice
2 teaspoons dijon mustard
½ teaspoon celtic sea salt
½ teaspoon pepper
Steam asparagus for 5-7 minutes until fork tender. Place asparagus, tomatoes, avocado and basil in a large bowl
Stir in olive oil, lemon juice and mustard. Sprinkle with salt and pepper. Serve
