Healthy Parmesan Crusted Chicken

Not your average chicken parm. Parmesan, flax, and vegetable root chips come together to make a delicious and healthy parmesan crusted baked chicken!

Course Dinner, Main Dish

Cuisine American, Gluten Free, Nut Free, Soy Free

Keyword crusted chicken, healthy baked chicken, healthy crusted chicken, healthy parmesan crusted chicken, parmesan chicken

Prep Time 10

Cook Time 25

Total Time 35

Servings servings

Calories 218kcal

Author Kelli Shallal MPH RD

Ingredients

3 8 ounce chicken breasts
1 cup Vegetable Root Chips
1/4 cup ground flaxseed
1/4 cup grated parmesan cheese
1/4 tsp salt
1/4 tsp black pepper
1/2 tsp garlic powder
1/3 cup egg whites
1 tbsp water

Instructions

Preheat oven to 375F and line a shallow baking pan with aluminum foil, coat with cooking spray.
Tenderize chicken breasts by placing them in individual zip lock bags or between saran wrap then beat them on each side with a meat tenderizer. DON'T SKIP THIS STEP! I know you are tempted, but just do it!
Add all dry ingredients to a food processor and pulse 3-5 times. NOTE DO NOT OVERPROCESS, JUST PULSE. You don't want too many oils from the ground flax to be released, which will make your mixture not usable.
Mix wet ingredients in another small shallow dish.
Coat one breast in egg white-water mix and dredge one side in the mixture. Set aside and repeat with the second breast.
Pour half of the crushed chips mixture into the dry ingredients dish and dredge both sides of one chicken breast in the mixture. Add the rest of the chip mixture and repeat with the other breast. Place vegetable chip side up on the baking pan. Cover any bare spots with leftover chip mixture.
Bake at 375 for 20-25 minutes until chicken is fully cooked throughout and reaches an internal temperature of 165F.

Nutrition