Parmesan-Flax Chicken Cutlets

Jenna Helwig

cover of the KIWI Fall 2022 issue

Ingredients


Makes 4 servings

¼ cup whole wheat flour

½ cup ground flax seeds

¼ cup grated Parmesan cheese

1 pound chicken cutlets

Salt and pepper

Canola oil

Extra-virgin olive oil

Breaded chicken cutlets are usually a huge hit with kids and adults alike. Give this family classic a nutrition boost by breading the chicken in ground flax instead of breadcrumbs. You can keep the cutlets in a 200°F oven for up to 30 minutes before serving.

Directions

1. Set up your “breading” assembly line. Place the flour and eggs in two wide, shallow dishes. In a third dish stir together the flaxseeds and Parmesan cheese.

2. Sprinkle each side of the cutlets with salt and pepper.

3. To coat the cutlets, dip a chicken cutlet first in the flour, shaking to remove excess. Next dip in the egg. Finally, dip in the flax and cheese mixture. Place on a parchment-lined baking tray. Repeat with the remaining cutlets.

4. Heat a large sauté pan over medium-high heat. Add a quarter-inch of oil, using a mix of canola and olive oil.

5. When the oil is hot, place the cutlets in the pan, taking care not to crowd them. (You will probably need to cook the cutlets in 2-3 batches depending on the size of your pan.)

6. Cook until golden brown on each side and cooked through, about 6-8 minutes total. Transfer the cooked cutlets to a rack placed on a baking tray to cool.

Per Serving:


Calories: 297

Carbohydrates: 10 g

Fat: 13 g

Protein: 35 g

Fiber: 5 g

Active Time:

35 minutes

Total Time:

35 minutes