Most people like fried chicken, however most fried chicken is really high in fat and calories, so it isn’t a go-to food for those who are watching what they eat.
I came across this recipe when I was 16–I was in Sweden with my family and we were reading food magazines (like usual) and I saw a recipe for pan-fried chicken with a red onion breading. I thought it looked yummy so I tried it, and after 15 years of tweaking (yes, now you all know how old I am), I came up with this recipe for red onion chicken.
Red Onion Chicken
Makes 4 cutlets
6 points per cutlet (about 300 calories)
Ingredients
2 chicken breast, filleted into 4 cutlets (about 16 oz of chicken)
1/2 cup plain breadcrumbs
1/2 tbs Italian seasoning
1/4 red onion, finely diced
1 egg white
salt/pepper
PAM
Directions
-In a shallow bowl, mix egg white with 2 tbs water.
-In another shallow bowl, mix breadcrumbs, Italian seasoning, salt/pepper and red onion together.
-Dip each cutlet in the egg white and then coat in the breadcrumb mixture. Place each coated cutlet on a large cutting board.
-Once all cutlets are coated, spray them generously on one side with PAM.
-Pre-heat a large skillet over medium-high heat. Spray pan generously with PAM.
-Place chicken, PAM side down in the pan and cook for 3-5 minutes until golden brown.
-Spray tops with PAM and flip chicken, cooking 2-3 minutes on the other side or until chicken is cooked through.
Healthy meals to nourish your mind
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