Crispy Caesar Chicken – All Hail Caesar!

I used to miss crispy chicken until I realised that I could still have it post-op – I just needed to tinker with the recipe and cook in a different way to get the same kind of result as the fried former version. Here’s my favourite way of producing a Crispy Caesar Chicken, perfect for serving with a side salad.

 

CRISPY CAESAR CHICKEN

Ingredients

METRIC/US

low-fat cooking spray or mist

25 g/¼ cup grated Parmesan cheese

 25 g/¼ cup crispy Panko breadcrumbs

1 tbsp melted light butter

4 skinless and boneless chicken breasts, about 100 g/4 oz each

½ tsp garlic or onion powder

salt and freshly ground black pepper

2-3 tbsp low-fat Caesar dressing (use one of your choice or see the recipe here)

chopped parsley to garnish

 

Method

1.  Preheat the oven to 220 C/425 F/gas 7. Spritz a baking tray with low-fat cooking spray or mist.
2.  To make the crispy coating mix the Parmesan with the breadcrumbs and butter.
3.  Flatten the chicken breasts between sheets of cling film or grease-proof paper until about 1.25 cm/½ inch thick. Season with the garlic or onion powder and salt and pepper to taste,
4.  Place the chicken on the tray and brush the tops with the Caesar dressing. Sprinkle with the breadcrumb mixture, pressing down lightly to stick and coat the chicken.
5.  Bake for 10-14 minutes or until the chicken is cooked – it is ready when the juices run clear when the centre of the thickest part of the breast is cut.
6.  Serve sprinkled with chopped parsley.

 

SERVES 4

WLS PORTION: ½-¾

 

CALORIES PER PORTION: 196

PROTEIN: 31g

CARBOHYDRATE: 6g

FAT: 5.4g

Image courtesy of http://www.pillsbury.com