Weight Watchers Chicken Cutlets
Ingredients:
1 lb chicken breast (4-5 cutlets, pounded thin)
1/2 cup whole wheat breadcrumbs or panko (use whole wheat for fewer points)
1/4 cup grated Parmesan cheese
1 large egg
1/4 cup skim milk or unsweetened almond milk
1 tsp garlic powder
1 tsp onion powder
1/2 tsp paprika
Salt and pepper, to taste
Olive oil spray (or 1 tbsp olive oil, but this adds points)
Instructions:
Prepare the Chicken:
If your chicken breasts are thick, slice them horizontally into cutlets and pound them thin using a meat mallet. Season both sides of the chicken with salt and pepper.
Set Up Dredging Station:
In one shallow bowl, whisk together the egg and milk.
In another shallow bowl, combine the breadcrumbs, Parmesan cheese, garlic powder, onion powder, paprika, salt, and pepper.
Coat the Chicken:
Dip each chicken cutlet into the egg mixture, allowing the excess to drip off.
Then dredge it in the breadcrumb mixture, pressing lightly to ensure the breadcrumbs stick to the chicken.
Cook the Cutlets:
Heat a non-stick skillet over medium heat and spray lightly with olive oil spray (or use 1 tbsp olive oil if not using the spray).
Place the cutlets in the pan and cook for about 3-4 minutes on each side until golden brown and cooked through. Ensure the internal temperature of the chicken reaches 165°F (74°C).
Serve:
Once cooked, remove the cutlets and let them rest for a couple of minutes. Serve warm with your favorite sides, such as a salad or roasted vegetables.
Weight Watchers Points (Estimated per serving):
Chicken breast: 0 points (skinless, boneless)
Whole wheat breadcrumbs: ~2 points for 1/4 cup (multiply for the full recipe)
Parmesan cheese: ~1-2 points for 1/4 cup
Egg: 0 points
Olive oil spray: 0 points (if lightly sprayed)
Total points per serving (1 cutlet): ~2-3 points (depending on the size of the cutlet and how much breadcrumb mixture is used)
Nutritional Information (per serving):
Calories: ~150-180
Protein: ~28g
Fat: ~4g
Carbohydrates: ~8g
Tips & Benefits:
Healthy Protein: Chicken breast is high in protein and naturally low in fat, making it an excellent choice for weight loss.
Breadcrumb Choice: Whole wheat breadcrumbs or panko provide more fiber and fewer points compared to traditional breadcrumbs.
Baking Option: For a lighter option, you can bake the cutlets in the oven at 400°F for about 15-20 minutes, flipping halfway through.
Serving Suggestions: Pair the cutlets with a fresh green salad, steamed vegetables, or a low-point dipping sauce for a complete meal.
Enjoy these crispy and flavorful chicken cutlets that are Weight Watchers-friendly and perfect for a family meal!