One of our daughter’s favorite entrees is Parmesan Chicken. Clearly, anything with heaps of butter and Parmesan cheese on it is tough to beat, but oh the calories! Some years ago in the December 2001 issue of Gourmet Magazine, Sheila found a delightful recipe for Parmesan chicken that substitutes a good chunk of the butter with Dijon mustard.
The taste is still there, but many of the calories have disappeared. Each serving has 238 calories and 7 grams of fat. Unfortunately, the recipe by Amy Mastrangelo is not currently shown on the Gourmet website. However, this recipe is faithfully reproduced from Sheila’s comprehensive archives of culinary arcana.
Parmesan Chicken Lite
Ingredients (Serves 6)
- 3 tablespoons Dijon mustard
- 1 teaspoon white-wine vinegar
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 6 (5-oz) skinless boneless chicken breast halves
- 1 1/2 English muffins
- 3/4 cup finely grated Parmigiano-Reggiano (1 1/2 oz)
- 1 tablespoon unsalted butter, melted
- Preheat oven to 450 degrees F and line a baking sheet with parchment paper.
- Whisk together mustard, vinegar, salt and 1/4 teaspoon pepper in a large bowl and add chicken breasts tossing to coat well.
- Pulse English muffins in a food processor until finely ground. Add cheese, butter and remaining 1/4-teaspoon pepper and pulse until combined well. Transfer to a shallow soup plate or pie plate.
- Dredge chicken, 1 piece at a time in the crumbs, coating completely and pressing gently to help the crumbs adhere. Then transfer the chicken to the parchment-lined baking sheet. Bake in the middle of the oven until golden brown and cooked through, 15 to 20 minutes.
Cooking notes: The chicken can marinate in the mustard mixture (covered and chilled) for up to two hours before preparation. I prefer the chicken breast to be no thicker that 3/4-inch at its thickest point. The chicken makes for a great sandwich the following day – a little mayo or Dijon mustard restores the Parmesan taste.
Add sliced lettuce, tomato and some bread and enjoy! Kids love it, so spare yourself the carbs.