Recipes
Seed-Breaded Chicken with Arugula
2 servings
30 minutes total
Shopping list
Ingredients
- Nonstick aluminum foil
- 1 small red onion, thinly sliced
- ¼ cup egg substitute (or 1 large egg, beaten)
- 4 tablespoons lite honey mustard dressing, divided
- 1 slice Bakery sprouted (or seeded) bread
- 5 tablespoons grated Parmesan cheese, divided
- 2 tablespoons ground flax seeds
- ¾ lb chicken tenderloins
- 4 oz baby arugula
- 1 cup grape tomatoes, halved
Steps
- Preheat oven to 400°F. Line baking sheet with foil. Slice onion (½ cup). Whisk egg substitute and 2 tablespoons dressing in shallow dish until blended. Tear bread, then place bread pieces, 2 tablespoons Parmesan, and ground flax seeds in food processor bowl; process into fine crumbs, then transfer crumbs to second shallow dish.
- Dip chicken, 1 piece at a time, into egg mixture, then into breadcrumb mixture, turning to evenly coat with breadcrumb mixture. Place on baking sheet (wash hands). Bake 16–18 minutes or until crisp and chicken is 165°F.
- Halve tomatoes. Place remaining ingredients (except dressing) in large bowl. Add remaining 2 tablespoons dressing; toss to coat. Divide salad between serving plates, top with chicken.
Amount per ½ recipe serving: Calories 480, Total Fat 18g, Sat Fat 3.5g, Trans Fat 0g, Chol 105mg, Sodium 640mg, Total Carb 32g, Fiber 7g, Sugars 9g, Protein 48g, Calc 20%, Vitamin A 0%, Vitamin C 0%, Iron 20%