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Herb-Crusted Chicken with Feta Sauce
⅔ cup whole wheat panko (Japanese breadcrumbs)
2 tablespoons Italian seasoning
4 6-ounce skinless, boneless chicken breast halves
½ teaspoon salt
¼ teaspoon black pepper
4 teaspoons olive oil
1 tablespoon chopped fresh mint
4 teaspoons extra-virgin olive oil
Dash of black pepper
1 3.5-ounce package reduced-fat feta cheese
1. Combine panko and Italian seasoning in a shallow bowl. Sprinkle chicken with salt and pepper; dredge in panko mix.
2. Heat oil in a large nonstick skillet over medium-high heat. Add chicken; cook 5 minutes or until done.
3. Meanwhile, grate rind and squeeze from lemon to measure ½ teaspoon and 2 tablespoons, respectively. Combine rind, juice, mint, oil, and pepper in small bowl, stirring with a whisk. Add cheese, stirring with a whisk.
4. Place 1 chicken breast half on each of 4 plates, and spoon 1½ tablespoons Feta Sauce over each serving.
Serving size: 1 breast and 1½ tablespoons sauce
Total Fat: 13.3 g
Sat: 3.4 g
Mono: 6.7 g
Poly: 2.8 g
Protein: 39.3 g
Carb: 10.3 g
Fiber: 1.6 g
Cholesterol: 98 mg
Sodium: 584 mg
Calcium: 51 mg