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Parmesan and Pine Nut-Crusted Oven-Fried Chicken by

Source: Cooking Light


3 tablespoons pine nuts, toasted
1 tablespoon finely ground yellow cornmeal
1/2 teaspoon onion powder
1/2 teaspoon baking soda
1/2 teaspoon finely chopped fresh rosemary leaves
2.25 ounces all-purpose flour (about 1/2 cup)
1 ounce Parmesan cheese, grated (about 1/4 cup)
1/2 cup nonfat buttermilk
1 large egg white
4 (6-ounce) skinless, boneless chicken breast halves
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
2 tablespoons canola oil


1. Preheat oven to 425°.
2. Combine first 3 ingredients in a mini chopper. Pulse until finely ground. Combine nut mixture, baking soda, and next 3 ingredients (through cheese) in a shallow dish. Combine buttermilk and egg white in a shallow dish. Dip chicken in buttermilk mixture; sprinkle evenly with salt and pepper. Dredge in flour mixture.
3. Heat a large ovenproof skillet over medium-high heat. Add oil; swirl. Add chicken; sauté 3 minutes or until browned. Turn chicken over. Place pan in oven; bake at 425° for 10 minutes or until chicken is done.

Servings: 4

Serving Size: 1 breast half

Nutrition Information (per serving):
Calories 390
Fat 17.5 g
Saturated Fat 3.2 g
Cholesterol 101 mg
Sodium 632 mg
Carbohydrates 14.9
Fiber 0.7 g
Protein 41.5 g

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