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Smart Parmesan-Crusted Chicken Breast
New
High Protein
Under 50g of Carbs
Under 650 Calories
Smart Parmesan-Crusted Chicken Breast

with Roasted Veggies and Greens

10 min
Difficulty: 2/3
Italian

.

Allergens

Barley
Oats
Rye
Triticale
Soy
Mustard
Wheat
Milk
Sulphites
Crustaceans
Egg
May contain traces of allergens
Peanuts
Sesame
Tree nuts
Fish

Tags

30-min-or-less
Classic-euro-dishes
High Protein
Dinner-bowls
Under 50g of Carbs
Under 650 Calories
High-protein-picks
Ingredients
Chicken Breasts

Chicken Breasts

2 unit(s)

Zucchini

Zucchini

1 unit(s)

Sweet Bell Pepper

Sweet Bell Pepper

1 unit(s)

Spring Mix

Spring Mix

28 g

Baby Spinach

Baby Spinach

56 g

Parmesan Cheese, shredded

Parmesan Cheese, shredded

0.25 cup

Sun-Dried Tomato Pesto

Sun-Dried Tomato Pesto

0.25 cup

Mayonnaise

Mayonnaise

2 tbsp

Italian Breadcrumbs

Italian Breadcrumbs

2 tbsp

Italian Herb Spice Blend

Italian Herb Spice Blend

5 g

Seasoned Rice Vinegar

Seasoned Rice Vinegar

1 tbsp

Oil

Oil

2 tbsp

Salt

Salt

0.125 tsp

Pepper

Pepper

0.125 tsp

Preparation
1
Prep and roast veggies

  • Before starting, preheat the oven to 450˚F. Wash and dry all produce.
  • Core, then cut pepper into 1/2-inch pieces.
  • Halve zucchini lengthwise, then cut into 1/2-inch half moons.
  • To a parchment-lined baking sheet, add peppers, zucchini, 1/2 tbsp (1 tbsp) oil and Italian Herb Spice Blend. Season with salt and pepper. Toss to coat.
  • Roast in the bottom of the oven for 12-14 min, stirring halfway until tender-crisp and lightly charred. 

2
Make sauces

  • In a large bowl, combine vinegar and half the pesto. This is your dressing.
  • In a small bowl, combine half the mayo and remaining pesto. This is your aioli.

3
Prep chicken

  • In a shallow dish, combine breadcrumbs and Parmesan.
  • Dry chicken with paper towels. Slice into 1/4-inch thick slices, then pat dry again. To a medium bowl, add chicken and remaining mayo. Season with salt and pepper. Toss to coat.
  • Working with one slice of chicken at a time, press both sides into breadcrumb-Parmesan mixture to coat completely. 

4
Cook chicken

  • In a large non-stick pan, heat 1 1/2 tbsp (3 tbsp) oil over medium-high. When pan is hot, add chicken. Pan-fry 2-3 min per side until golden and cooked through.** (NOTE: Don't crowd the pan, cook chicken in batches, using 1 1/2 tbsp oil per batch.)
  • Carefully transfer to a paper towel-lined plate. 

5

  • To the bowl with dressing, add veggies, spring mix and spinach. Toss to coat.
  • Divide salad and chicken between plates.
  • Drizzle aioli over chicken.

6

If you've opted to get chicken, prep and cook in the same way the recipe instructs you to prep and cook pork, increasing frying time to 2-3 min per side.**

Nutrition per serving

630

kcal

Calories

40

g

Fat

7

g

Saturated Fat

21

g

Carbohydrate

10

g

Sugar

4

g

Dietary Fiber

47

g

Protein

145

mg

Cholesterol

1340

mg

Sodium

0.3

g

Trans Fat

1400

mg

Potassium

225

mg

Calcium

3.5

mg

Iron

Carb Smart Parmesan-Crusted Pork Medallions
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Carb Smart Parmesan-Crusted Chicken Medallions
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Under 650 Calories
Smart Parmesan-Crusted Pork Medallions
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with Roasted Veggies and Greens

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Carb Smart Parmesan-Crusted Chicken Breast
New

with Roasted Veggies and Greens

10 min 2/3
High Protein
Under 50g of Carbs
Under 650 Calories
Carb Smart Parmesan-Crusted Pork Medallions
New

with Roasted Veggies and Greens

10 min 2/3
Under 50g of Carbs
Under 650 Calories
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