
Time to prepare: 30 mins to prep
Time to cook: 30 mins to cook
Time to cook: 30 mins to cook
Amount to eat (1 fillet)
Sugars
Sugar: 0.1g
Sucrose: 0g
Glucose: 0.7g
Fructose: 0.7g
Lactose: 0g
Maltose: 0g
Galactose: 0g
Starch: 16.1g
Fats
Saturated: 6.6g
Monounsaturated:14.8g
Polyunsaturated: 5.4g
Trans: 0.2g
Fatty Acids
Total Omega 3: 0.1g
Total Omega 6: 0.4g
ALA: 0g
DHA: 0.1g
EPA: 0g
DPA: 0.1g
Nutritional Info
Fiber: 2.9g 12%
Net Carbs: 43
Sodium: 2613.8mg 109%
Potassium: 481.8
Cholesterol: 197
Nutritional Values (g)
Calories: 623 Fat: 29g
Protein: 42g Carbs: 45g
Protein: 42g Carbs: 45g
Recipe Instructions
Ingredients
Egg (Whole, fresh eggs)
2 extra large / 112 grams
2 extra large / 112 grams
Olive oil (Salad or cooking)
3 tbsp / 40.5 grams
3 tbsp / 40.5 grams
Pepper (Spices, black)
1/4 tsp / 0.53 grams
1/4 tsp / 0.53 grams
Chicken breast (Broilers or fryers, meat and skin, raw)
4 half breast (fillet) / 580 grams
4 half breast (fillet) / 580 grams
Cayenne pepper (Spices, red or cayenne)
1/2 tsp / 0.90 grams
1/2 tsp / 0.90 grams
Salt (Table)
3 tsp / 18 grams
3 tsp / 18 grams
Dijon mustard (Grey poupon)
6 tbsp / 90 grams
6 tbsp / 90 grams
Bread crumbs (Dry, grated, plain)
1 cup / 108 grams
1 cup / 108 grams
Wheat flour (White, all-purpose, unenriched)
1 cup / 125 grams
1 cup / 125 grams
Instructions
Step 1
Pound chicken breasts to about half inch thickness (or about 1.3 centimeters).
Step 2
Preheat oven to 375°F. Whisk flour, 2 teaspoons salt, and black pepper in a medium bowl. Beat eggs, Dijon mustard, and cayenne in another medium bowl. Mix the bread-crumbs and remaining 1 teaspoon salt in a third medium bowl.
Step 3
Dredge 1 chicken breast in flour mixture, shaking off excess. Coat with egg mixture, then dredge in breadcrumbs. Transfer to a wire rack. Repeat with remaining chicken.
Step 4
Heat oil in a large ovenproof skillet over medium heat. Add chicken; cook until golden, 2-3 minutes. Flip chicken; transfer to oven. Bake until cooked through, about 12 minutes.