Fitness Tip - Recipe # 4 - Peanutty Baked Chicken Cutlets - 3/12/2009
By George Hillinger
BS Kinesiology
ACE Certified Clinical Exercise Specialist
ACE Certified Personal Trainer
This is a great recipe Marisa found. Very easy to make and just delicious. The chicken comes out very moist. Enjoy!
Level of difficulty: 2 out of 10 Prep Time: 5 minutes Total Time: 15 minutes
Yield
4 servings (serving size: 1 cutlet and 1 tablespoon chutney)
Ingredients
2 tablespoons honey
2 tablespoons Dijon mustard
1/3 cup peanuts
1 cup panko (Japanese breadcrumbs)
4 (1/2-inch-thick) chicken breast cutlets (about 1 pound)
Cooking spray
1/4 cup peach chutney
Preparation
1. Preheat oven to 500°.
2. Combine honey and mustard in a small bowl; stir well. Place peanuts in a food processor; pulse until finely chopped. Combine peanuts and panko in a shallow bowl.
3. Brush each cutlet with honey mixture; dredge cutlets in panko mixture. Place cutlets on a baking sheet coated with cooking spray; lightly coat cutlets with cooking spray. Bake at 500° for 8 minutes or until done. Serve with chutney.
Nutritional Information
Calories:282 (25% from fat)
Fat:7.8g (sat 1.5g,mono 3.3g,poly 2g)
Protein:27.2g
Carbohydrate:25.6g
Fiber:1.6g
Cholesterol:63mg
Iron:1.1mg
Sodium:299mg
Calcium:22mg
Lorrie Hulston, Cooking Light, NOVEMBER 2008
Level of difficulty: 2 out of 10 Prep Time: 5 minutes Total Time: 15 minutes
Yield
4 servings (serving size: 1 cutlet and 1 tablespoon chutney)
Ingredients
2 tablespoons honey
2 tablespoons Dijon mustard
1/3 cup peanuts
1 cup panko (Japanese breadcrumbs)
4 (1/2-inch-thick) chicken breast cutlets (about 1 pound)
Cooking spray
1/4 cup peach chutney
Preparation
1. Preheat oven to 500°.
2. Combine honey and mustard in a small bowl; stir well. Place peanuts in a food processor; pulse until finely chopped. Combine peanuts and panko in a shallow bowl.
3. Brush each cutlet with honey mixture; dredge cutlets in panko mixture. Place cutlets on a baking sheet coated with cooking spray; lightly coat cutlets with cooking spray. Bake at 500° for 8 minutes or until done. Serve with chutney.
Nutritional Information
Calories:282 (25% from fat)
Fat:7.8g (sat 1.5g,mono 3.3g,poly 2g)
Protein:27.2g
Carbohydrate:25.6g
Fiber:1.6g
Cholesterol:63mg
Iron:1.1mg
Sodium:299mg
Calcium:22mg
Lorrie Hulston, Cooking Light, NOVEMBER 2008
*Consult your physician before starting any exercise or nutrition program. If you have a question about fitness, email me at george@2fitnessconnection.com and I may write about your question in the next tip of the month!