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