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:

  1. 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.
  2. 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.
  3. 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.
  4. 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).
  5. 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!