Wednesday, July 18, 2012

Parmesan-Peppercorn Crusted Chicken

Parmesan-Peppercorn Crusted Chicken

Simple and delicious, this was a favorite pre-op recipe that works extremely well post-op as well. It makes a great entree for entertaining, and paired with a simple salad or steamed vegetable makes for a healthy meal. Coating the chicken with 2% fat yogurt rather than fat free yogurt ensures that the chicken does not dry out, but also key to tender juicy chicken is watching it carefully in the oven. You want the chicken to be cooked through, but not cooked so long that it becomes tough and dry. If you need to lower the fat and/or calories you can use fat free yogurt, but be extra careful when cooking. Reduced fat Parmesan cheese can be used, and so can other cheeses, like Romano or Asiago.

1 pound skinless, boneless chicken breasts, pounded thin and even (440 calories, 92 grams protein)
2 tablespoons plain Greek yogurt (we tested with 2% fat Fage plain Greek yogurt) (42.5 calories, 5.75 grams protein)
1 ounce (about 1/2 cup) grated Parmesan cheese (111 calories, 10 grams protein)
Coarsely ground black peppercorns

Preheat the oven to 500 degrees and spray a broiler pan with cooking spray or brush with oil. Spread the yogurt evenly over the chicken breasts and sprinkle with the Parmesan and pepper. Bake for 5 minutes, and the turn the broiler on low. Broil until the chicken is completely cooked through and cheese is golden brown, about 5 minutes.

Makes 6 servings.

Preparation Time: 10 minutes
Cooking Time: 10 minutes
Total Time: 20 minutes

593.5 calories and 107.75 grams protein total.
99 calories and 18 grams protein per serving.