Heart-Healthy Chicken Cutlet

Elevate your weeknight dinner routine with this flavorful and nutritious Heart-Healthy Chicken Cutlet recipe! Featuring lean boneless, skinless chicken breasts coated in crunchy whole wheat breadcrumbs and seasoned with aromatic garlic powder, oregano, and black pepper, this dish is both wholesome and satisfying. Baked to perfection with just a touch of olive oil, it’s a lighter twist on a classic favorite. A tangy, low-sodium lemon sauce made with fat-free chicken broth adds a zesty burst of flavor, while fresh parsley provides a vibrant finishing touch. Perfectly balanced for those prioritizing health without sacrificing taste, this easy, oven-finished recipe comes together in just 30 minutes and is ideal for a heart-smart, protein-packed meal.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 2 pieces Boneless, skinless chicken breasts
• 1 cup Whole wheat breadcrumbs
• 0.5 teaspoon Ground black pepper
• 0.5 teaspoon Garlic powder
• 0.5 teaspoon Dried oregano
• 2 tablespoons Olive oil
• 2 large Egg whites
• 0.25 cup Fat-free, low-sodium chicken broth
• 1 tablespoon Fresh lemon juice
• 2 tablespoons Fresh parsley, chopped

Directions

Step 1

Preheat the oven to 375°F (190°C).

Step 2

Place the chicken breasts between two sheets of plastic wrap or parchment paper. Use a meat mallet or heavy skillet to pound the chicken to an even thickness of about half an inch.

Step 3

In a shallow bowl, mix together the whole wheat breadcrumbs, ground black pepper, garlic powder, and dried oregano.

Step 4

In another bowl, lightly beat the egg whites.

Step 5

Dip each chicken breast in the egg whites, allowing any excess to drip off, and then coat both sides with the breadcrumb mixture. Press gently to ensure the crumbs adhere well.

Step 6

In a non-stick oven-safe skillet, heat the olive oil over medium heat. Add the breaded chicken breasts to the skillet and cook for 3-4 minutes on each side until golden brown.

Step 7

Transfer the skillet to the preheated oven and bake for an additional 8-10 minutes, until the chicken is cooked through and the internal temperature reaches 165°F (74°C).

Step 8

Meanwhile, in a small saucepan, combine the chicken broth and lemon juice. Bring to a simmer over medium heat and cook for about 2-3 minutes.

Step 9

Remove the chicken cutlets from the oven and transfer them to a serving platter. Spoon the lemon sauce over the chicken cutlets.

Step 10

Garnish the chicken cutlets with fresh parsley before serving.

Nutrition Facts

Serving size	647.6 grams (647.6g)

Amount per serving	% Daily Value*
Calories	1319

Total Fat 46.70g	60%
Saturated Fat 9.10g	45%
Polyunsaturated Fat 2.70g
Cholesterol 296mg	99%
Sodium 1209mg	53%
Total Carbohydrate 85.40g	31%
Dietary Fiber 12.90g	46%
Total Sugars 5.00g
Protein 131.90g	264%

Vitamin D 4IU	18%
Calcium 157mg	12%
Iron 10mg	58%
Potassium 1449mg	31%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 32.6%

Protein: 40.9%

Carbs: 26.5%