Walnuts add a healthful dose of omega-3 fatty acids to bread crumbs, which keep the chicken moist. Roasting the chicken, rather than frying it, yields a crisp crust without adding much extra fat. If you don’t have day-old bread, lightly toast fresh bread to use instead.

　　

Ingredients

serves 4

　　2 slices day-old whole-wheat bread

　　1/3 cup walnuts

　　2 tablespoons finely grated parmesan cheese

　　Coarse salt and freshly ground pepper

　　1 large egg white

　　4 boneless, skinless chicken breast halves (6 to 8 ounces each)

　　1 tablespoon grapeseed oil

　　Lemon slices, for serving

　　

Step 1

Preheat oven to 425°F. In a food processor, combine bread, walnuts, parmesan, and 1/4 teaspoon salt; season with pepper. Process until fine crumbs form. Transfer to a shallow bowl. In another bowl, beat egg white until frothy.

　　

Step 2

Pat dry chicken with paper towels. Season chicken on both sides with 1/2 teaspoon salt, dividing evenly, and pepper. Dip each chicken breast into egg white to coat completely, then let excess drip off before dredging in crumb mixture, pressing to adhere.

　　

Step 3

Heat the oil in a large ovenproof skillet over medium until hot but not smoking. Cook chicken until lightly browned on one side, 1 to 3 minutes. Flip chicken and transfer skillet to oven. Bake until golden brown and cooked through, 8 to 12 minutes. Serve with lemon slices.

　　

Nutrition Information

Step 4

(Per Serving)

　　

Step 5

Calories: 331

　　

Step 6

Saturated Fat: 1.9g

　　

Step 7

Unsaturated Fat: 9.6g

　　

Step 8

Cholesterol: 101mg

　　

Step 9

Carbohydrates: 8.5g

　　

Step 10

Protein: 44g

　　

Step 11

Sodium: 603mg

　　

Step 12

Fiber: 1.6g

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