Ingredients
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For chicken Breasts:
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12 oz Chicken Breast
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2 whites from small Eggs
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1 cup fat-free Evaporated Milk
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1 cup Bread Crumbs
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¼ cup Rolled Oatscrushed; pulse a few times in the food processor or crush between fingers to make smaller pieces
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1 cup Whole Wheat Flour
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2 Tablespoons Olive Oil
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For salad:
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2 Tablespoons juice from a Lemon
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1/4 Tablespoon Olive Oil
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4 cups fresh Spinach
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1 cup Cherry Tomatoeshalved
Steps for Oven Crusted Chicken Breast for Weight Loss
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1
Done
6 Minutes
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Prepare the ingredientsPreheat oven to 350 °F. Crush the rolled oats; pulse a few times in the food processor or crush between fingers to make smaller pieces. Halve the cherry tomatoes, place chicken in a freezer bag with the air squeezed out, and pound each breast down to ½-inch thickness (about 3 oz each). |
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2
Done
3 Minutes
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Make the combinationsCombine the egg whites and evaporated milk in a bowl, and mix well. In a separate bowl, combine the breadcrumbs and crushed oats, and mix well. |
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3
Done
5 Minutes
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Dip the chicken breasts in each mixtureCoat the chicken breasts in flour, and shake off the excess. Then dip it in the egg and milk mixture, and drain off the excess. Dip again in the breadcrumb mixture to coat, and shake off once again the excess. After all chicken breasts have been coated, discard any leftover breading mixture. |
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4
Done
15 mINUTES
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COOK THE CHICKEN BREASTHeat oil in a large sauté pan. Stir fry the chicken over medium-high heat on one side until golden brown, about 2–3 minutes. Turn carefully, and pan fry the second side for an additional 2–3 minutes or until golden brown. Remove from the pan, and place on paper towels to soak up excess oil. Place on baking sheet, and finish cooking in a 350 °F oven for about 5–8 minutes (to a minimum internal temperature of 165 ºF). |
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5
Done
2 Minutes
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Prepare the saladFor the salad, combine lemon juice and olive oil, and mix well to make a dressing. Toss the spinach and cherry tomatoes with the dressing, adding salt to taste. On a plate, place one chicken breast and some salad. Enjoy! |
Additional Info for Oven Crusted Chicken Breast for Weight Loss
Oven-crusted chicken is one of the tastiest and greatest recipes I know for weight loss and a healthy lifestyle. Sure, there are a lot of other chicken-based recipes with slimming proprieties better than this one, but are not so tasty! Therefore, if you want a good balance between these features, oven-crusted chicken is what you look for.
Content on this page…
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- Did you Know?
- About the recipe for oven crusted chicken breast
- Health benefits of oven crusted chicken breast
- Great for slimming diets
- Can I use Panko Bread Crumbs instead of a normal breadcrumb?
- Can I freeze or refrigerate oven crusted chicken?
- What goes well with Oven crusted chicken breast?
- Notes and Tips
About oven-crusted chicken breast
Crunchy and golden on the outside, juicy and tender on the inside, oven-crusted chicken breast is way better than the fried version. And, of course, healthier!
There’s officially no need to suppress your craving for fried chicken now that you’ve discovered this recipe. With all of the flavors of your favorite indulgent meal, you won’t believe this is actually the healthiest version.
It’s the perfect easy weeknight dinner idea that the whole family will get in love with, and request it a lot more in the future. They’ll love the taste, and you’ll love knowing you’re sneaking in a nutritious meal disguised as comfort food.
As you know, chicken breast comes in all different shapes and sizes. Pounding the chicken into thin, even pieces, is the key to keep this crispy oven poultry juicy while it cooks. If pounding sounds more time-consuming than relaxing to you, use my favorite hack: Pound the chicken inside a gallon-sized zip-top bag. The bag contains all the mess and won’t slip or slide under the mallet or rolling pin.
Health Benefits of Oven-Crusted Chicken
Chicken breast is a great source of lean protein (protein without a lot of accompanying fat). People who eat enough protein (especially from poultry) are more likely to maintain muscle mass and preserve a healthy metabolism. Since chicken breasts are versatile and relatively inexpensive, they are a useful food to include in a balanced, healthy eating plan. Besides the vitamins and minerals from poultry, add also the health benefits from tomatoes, rolled oats, spinach, and even from lemon juice.
Great for slimming diets
High protein, low fat, no carb, chicken (particularly the breast) has been a bodybuilding and fitness diet staple since… well, forever. Quick to cook, easy to prepare, and a great base to create unique dishes by adding new flavors to your meals. Poultry is one of the most versatile meats to use for slimming diets, losing weight the right way, making meals tasty, burning belly fat –slow, but efficiently.
Can I use Panko Bread Crumbs instead of a normal breadcrumbs?
Yes, you can definitely use Panko. What is Panko? If you’re not familiar with Panko breadcrumbs, they’re Japanese bread crumbs often found with Asian items or foods. They are much lighter crisp crumbs which results in a perfect coating.
Can I freeze or refrigerate oven-crusted chicken?
To freeze it, place the chicken on a plate and freeze for at least 2 hours. Remove from the plate, place it in a large ziplock bag, and store it in the freezer for up to 4 months. As for refrigeration, you can keep it for up to 4 days in your refrigerator.
What goes well with Oven crusted chicken breast?
I love this crusted chicken as an alternative to chicken fingers served with roasted broccoli and apple sauce, but you can also dress it up and pair it with a salad, oven-roasted potatoes, and a nice sparkling wine. Chop it up to add it to salads or serve over pasta — dinner hero achievement unlocked!
Notes and Tips
- The most important thing when cooking chicken breasts is to cook them at the right temperature. Overcooked chicken breasts go from juicy to dry very quickly. You want them to reach 165°F in the thickest part! Use a meat thermometer for best results.
- This chicken recipe can also be modified to make many different meals:
-add it to a hamburger bun with a generous portion of creamy coleslaw for a great chicken sandwich.
-serve it over spaghetti with marinara sauce and cheese
-replace the chicken breasts with chicken tenders for easy finger food (serve with sweet and sour or barbecue sauce)
- I suggest cooking chicken on a rack if you have one. You will get airflow under the chicken and better crispier results.
