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Dijon-Parmesan Chicken Breasts

203 calories/31.75 grams protein per serving. Makes 4 servings.


3/4 Cup Fiber One original bran cereal 90 cal 3 protein
2 tbls grated Parmesan Cheese 44 cal 3.8 protein
1 tsp Coarse Ground Black Pepper 0 cal 0 protein
1 Egg White, beaten 17 cal 3.6 protein
2 tbls Dijon Mustard 30 cal 0 protein
4 Boneless Skinless Chicken Breasts (about 1 1/4 lb) 507 cal 116.6 protein
1 tbls Canola or Vegetable Oil 124 cal 0 protein

1) Head oven to 400°F. Spray 15x10x1-inch pan with cooking spray. Place cereal in resealable food-storage bag; seal bag and finely crush with rolling pin or meat mallet (or finely crush in food processor).
2) In shallow bowl, mix cereal, cheese, basil, garlic salt and pepper. In another shallow bowl, mix egg white and mustard until blended.
3) Dip chicken into egg white mixture, then coat well with cereal mixture; place in pan. Drizzle oil over chicken.
4) Bake 20 to 25 minutes or until juice of chicken is clear when center of thickest part is cut (170°F).