Thursday, April 9, 2009

Parmesan Chicken Strips with Garlicky Escarole and Fennel - 17g Carbs, 7g Fiber

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From: www.prevention. com Sugar-Busting DTOUR Dinners 
Even something as simple as dipping chicken cutlets in 
omega-3-enriched egg before coating them can help fill 
one of DTOUR's Fat-Fighting Four nutrients. In this 
recipe, panko breadcrumbs and parmesan cheese cover 
tender chicken breasts. Serve with fiber-full sautéed 
escarole and fennel.
SERVES: 4
Serving = 1/4 recipe
PREP: 25 min
COOK: 10 min
TOTAL: 35 min

1/2 cup white panko breadcrumbs
1/2 cup shredded Parmesan cheese
1/4 tsp freshly ground black pepper
1 omega-3-enriched egg
2 Tbsp water
4 boneless, skinless chicken breast halves, cut into 1" slices
2 Tbsp canola oil
1 large head fennel, cut into thin wedges
1 red onion, cut into thin wedges
2 cloves garlic, minced
10–12 cups escarole, cut into thin strips (about 1 large head)

1. Preheat the oven to 400 degrees F. Coat a large baking sheet with 
cooking spray. On a plate, combine the panko, cheese, and pepper. In
a shallow bowl, combine the egg and water and beat with a fork. Dip 
the chicken, a few strips at a time, into the egg mixture and then 
into the panko mixture, pressing to coat well. Place on the baking 
sheet and coat top of chicken with cooking spray. Bake, turning once, 
for 10 minutes, or until a thermometer inserted in the center reaches 
160 degrees F.

2. Meanwhile, heat the oil in a large skillet over medium-high heat. 
Add the fennel and onion, reduce the heat to medium, and cook for 
4 minutes, or until browned. Add the garlic and cook for 1 minute. 
Stir in the escarole and cook for 4 minutes, or until wilted.

3. Divide the escarole mixture onto 4 plates. Top with the chicken 
strips.

Serves: 4
Nutrition per Serving:
326 Calories, 249mg Calcium, 17g Carbs, 7g Fiber, 
Omega-3(g):0. 11, Vitamin D(IU):5

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