Parmesan-crusted chicken with arugula salad (recipe)
| Parmesan-crusted chicken with arugula salad (recipe) | |
|---|---|
| Name | Parmesan-crusted chicken with arugula salad |
| Ingredients | Dijon mustard • Extra virgin olive oil • Fresh thyme • Boneless skinless chicken breast halves • Parmesan cheese • Water • Arugula • Cherry tomatoes |
| Cooktime (in hours) | 0.25 |
| Preptime (in hours) | 0.25 |
| Totaltime (in hours) | 0.5 |
| Keto friendliness | Keto friendly |
| Calories | 291.9 |
| Fat | 11.7 |
| Protein | 41.9 |
| Carbohydrate | 2.9 |
| Fiber | 0.9 |
| Net carbohydrates | 2 |
| Sugar | 1.5 |
| Saturated fat | 3.6 |
| Cholesterol (mg) | 119.9 |
| Sodium | 438.4 |
| Servings | 4 |
| Reviewaggregate | |
Editor-In-Chief: Prab R Tumpati, MD
Obesity, Sleep & Internal medicine
Founder, WikiMD Wellnesspedia &
W8MD medical weight loss NYC and sleep center NYC
Parmesan-crusted chicken with arugula salad (recipe) is a keto friendly food item with net carbohydrates of about 2-3 per serving.
Parmesan-crusted chicken with arugula salad (recipe) details
Parmesan-crusted chicken with arugula salad (recipe) image(external)
Recipe instructions
- Preheat the oven to 475 degrees.
- In a small bowl, whisk 2 teaspoons of the mustard with 2 teaspoons of the olive oil and the thyme.
- Season the chicken breasts, on both sides, with salt and pepper - then brush them all over with the mustard mixture.
- Pat about 2 T. of the parmesan on EACH chicken breast (both sides) - it should take about 1/2 Cup total for all 4 breasts.
- Transfer the chicken breasts to a rimmed baking sheet (I line mine with alum. foil sprayed with just a touch of Pam - for easy release and clean-up).
- Bakethe chicken on the top shelf of the oven for about 15 minutes, or until just cooked through and nicely browned.
- Meanwhile, in a salad bowl, combine the remaining 1 teaspoon each of mustard and oil; then stir in the water.
- Add the arugula (or spring mix lettuce) and tomatoes. Season with salt and pepper and toss well.
- Spoon the salad onto plates, top with the chicken and serve!.
Food tags
One Dish Meal, Chicken Breast, Chicken, Poultry, Cheese, Greens, Vegetable, Meat, Very Low Carbs, High Protein,, Oven, Beginner Cook, Easy
Parmesan-crusted chicken with arugula salad (recipe) details
Time:
Prep Time in Hours and Mins:30M
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Contributors: Prab R. Tumpati, MD
