2 Chicken breasts
1 egg, beaten
1 ½ cups of breadcrumbs (use wholegrain bread)
½ tsp salt
1 tsp black pepper
1 tsp cayenne pepper
2 tbsp parmesan cheese, finely grated
1 tbsp lemon rind, grated (optional)
1 tbsp parsley, finely chopped (optional)
Method
Preheat oven to 180°C
Arrange breadcrumbs evenly on an oven tray and bake for 10 minutes until lightly golden and crispy
Allow to cool
Slice chicken breast in 2 pieces and gently flatten each with a meat tenderiser/mallet. They should be the same thickness
In a bowl mix the breadcrumbs, salt, pepper, parmesan, parsley and lemon rind together
In another bowl, whisk an egg
Dip the chicken breast into the egg and then into the breadcrumb mixture until the entire chicken breast is coated
Lightly grease oven pan and place breasts onto the pan
Bake for approximately 20 minutes, or until cooked through
Serve with a green salad or some low-fat coleslaw