2 ounces parmesan cheese
4 boneless, skinless chicken breasts (about 5 ounces each)
1 tablespoon Dijon mustard
½ teaspoon freshly ground black pepper
Coarsely grate the parmesan cheese. (It should yield about ½ cup.)
Put the chicken between two sheets of plastic wrap and pound it out to an even thickness of about ½ inch. Rub the top side of the chicken pieces with half the mustard, then sprinkle with half the cheese, pressing lightly so it adheres, and season with half the pepper. Flip the chicken pieces over and repeat on the other side.
Spray a large non-stick skillet with cooking spray and heat over a medium heat. Add the chicken to the pan and cook, without moving it, until the cheese forms a deep brown crust on one side, 3-5 minutes, then use a spatula to flip the chicken and cook until browned on the other side and cooked through, 3-5 minutes more.
Makes 4 servings
Serving size: 1 piece
Calories 220; Total Fat 7 g; (Sat Fat 3 g, Mono Fat 2.2 g, Poly Fat 0.7 g); Protein 35 g; Carb 1 g; Fiber 0 g; Cholesterol 100 mg; Sodium 480 mg
Excellent source of: protein, niacin, vitamin B6, pantothenic acid, phosphorus, selenium
Good source of: riboflavin, calcium, magnesium, potassium