MARINATE-ALL-DAY BAKED PARMESAN CHICKEN

This delicious Parmesan Chicken marinates all day before it’s coated with whole wheat breadcrumbs and Parmesan and baked, and this tasty chicken is low-glycemic, and South Beach Diet Phase Two. Use the Recipes-by-Diet-Type Index to find more recipes like this one.
I’ve been working my way through the recipe archives, updating my earliest recipes with better photos and sometimes better instructions too. What I remember loving about this Marinate-All-Day Baked Parmesan Chicken is how the chicken is marinated in olive oil, garlic, and a little dried poultry seasoning all day before it’s coated with a little bit of whole wheat bread crumbs and Parmesan and baked.

I got this recipe from a blog that no longer exists, and when I made it again recently to take these photos, I still loved the way this chicken turned out. If you’re a South Beach Dieter or carb-conscious eater maybe the hardest thing about the recipe will be finding 100% whole wheat bread crumbs, but you can make your own bread crumbs from 100% whole wheat bread. And if you want a version of this recipe that’s gluten-free and lower in carbs, I’m sure you could sub almond meal for the breadcrumbs with good results, but I haven’t tried that.

Ingredients:
  • 4 boneless, skinless chicken breasts
  • 2 tsp. crushed garlic (garlic puree from a jar is perfect here)
  • 1/4 cup extra virgin olive oil
  • 1/2 tsp poultry seasoning (I used Penzeys)
  • 1/4 cup whole wheat Panko bread crumbs
  • 1/4 cup finely grated Parmesan cheese

Instructions:

  1. Combine crushed garlic, olive oil, and poultry seasoning in small pan and heat 1 minute, until just warm.
  2. Trim all visible fat and membranes from chicken breasts, then make small crosswise slits about 1/2 inch apart down the length of each chicken breast, being careful not to cut too far into the chicken. (This helps the garlic and herb flavor penetrate the chicken more.) Put chicken into ziploc bag, pour heated oil over, and marinate all day in refrigerator.
  3. To cook, take chicken out of refrigerator and let it come to room temperature for a few minutes while you preheat oven to 425.
  4. Mix bread crumbs and Parmesan (pulse a few times in food processor if the mixture isn’t fine enough.) Place cheese/breadcrumb mixture in flat dish and dip each chicken breast into it, pressing on as much of the coating as you can.
  5. Place each chicken piece in casserole dish which has been sprayed with nonstick spray. or olive oil. Bake until chicken is firm and cooked through, about 25 minutes, then put under the broiler to brown more if desired. (Original directions said to bake 30-40 minutes, but I wouldn’t cook it that long. Actual cooking time will depend on the thickness of your chicken breasts, but chicken should feel firm but not hard when it’s cooked.)

Recipe Source:kalynskitchen.com

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