1/4 c. flour .10
2 egg whites, beaten .20
3 oz. grated parmesan cheese .40
1/3 t. dried parsley .02
1/3 t. dried chives .02
1/3 t. dried basil .02
1/3 t. dried tarragon(?) optional.15
3 plum tomatoes, deseeded and chopped$1.20
2 tsp fresh shredded basil .15
2 Tbsp olive oil .60
1 lemon, juiced .40
1 dash pepper
4-8 cups mixed field greens$1.99
pound the chicken into 1/4 to 1/2 inch thick cutletts.
prepare three bowls for dipping the chicken - one with the flour, one with the egg whites, one with the parm and spices mixed.
In the order listed, dip each chicken piece in flour, egg, and parm, then place into a non-stick skillet warming over medium heat. Saute for approx 5-6 min per side.
While watching the chicken cook, in a small bowl combine the lemon juice and pepper, then add tomato and basil. Stir.
Place desired amount of field greens in large bowls or plates. Top with prepared chicken, then tomatoes and serve.
A very healthy alternative to the heft of noodles on a gorgeous summer day (ha ha - it's like 56 and cloudy - and really windy.) :-)
The website I got this idea from lists this as 350 calories, 15 g. fat, 13 carbs, and 40 protein. 3 grams fiber as well!
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