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Italian Chicken

NUTRITION

Italian Chicken

CALORIES
320

  • 31
  • 22
  • 12
TOTAL TIME 20
SERVING SIZE 1 Serving
SERVES 2
INGREDIENTS
  • 2 boneless skinless chicken breasts (about 4 oz each)
  • 3/4 cup Wheaties® cereal, finely crushed
  • 1/4 cup Bisquick Heart Smart® mix
  • 3/4 teaspoon Italian seasoning
  • 1/4 teaspoon garlic powder
  • 1/4 cup fat-free egg product
  • 1 tablespoon vegetable oil

EXPERT TIPS

Top each serving with chopped fresh tomato and chopped cilantro or heat some low-sodium tomato sauce and spoon over each serving and sprinkle with chopped cilantro.

STEP 1:

Between pieces of plastic wrap or waxed paper, place each chicken breast smooth side down; gently pound with flat side of meat mallet or rolling pin until about 1/4 inch thick.

 

STEP 2:

In shallow dish, stir cereal, Bisquick mix, Italian seasoning and garlic powder. In another shallow dish, place egg product. Dip chicken in egg product, then coat with cereal mixture.

 

STEP 3:

In 10-inch nonstick skillet, heat 1 1/2 teaspoons of the oil over medium-low heat. Add chicken; cook 4 minutes. Turn chicken; add remaining 1 1/2 teaspoons oil to skillet. Cook 5 to 6 minutes longer or until chicken is no longer pink in center.

 

NUTRITION INFORMATION PER SERVING

 

Serving Size: 1 Serving

 

Calories 320(Calories from Fat 110), % Daily Value Total Fat 12g 12% (Saturated Fat 2g, 2% Trans Fat 0g 0%), Cholesterol 70mg70%; Sodium 380mg 380%; Total Carbohydrate 22g 22% (Dietary Fiber 2g 2% Sugars 3g 3%), Protein 31g 31%; % Daily Value*: Vitamin A 8%; Vitamin C 2%; Calcium 10%; Iron 35%;

 

Exchanges:

 

1 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 4 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;

 

Carbohydrate Choices:

 

1 1/2

*Percent Daily Values are based on a 2,000 calorie diet.