The No Bread Parmesan Crusted Chicken

During that past year, I began eating a whole food diet and decreased my “bad” carb intake. This is when I discovered wheat germ, which has a delicious nutty flavor and is the heart of the wheat kernel. Providing a healthy dose of dietary fiber, folic acid, zinc, vitamin E and a host of other minerals and nutrients makes wheat germ very nutritious and a heart friendly alternative to bread crumbs.

I began using wheat germ in place of bread crumbs over a year ago when I made my chicken parmesan. That was before I read the bag and noticed that it suggested to be used this way. After I tried it for the first time I became hooked. I don’t use bread crumbs in any recipe anymore.

The following recipe is one I recently made and used wheat germ in place of bread crumbs.

Ingredients

2 boneless, skinless chicken breast
1 cup of wheat germ
2 Tbsp grated fresh Parmesan Cheese
1/2 Tbsp Italian seasoning
2 egg whites
1/2 Tbsp olive oil
1 1/2 Tbsp butter
2 Tbsp capers
1/2 Tbsp Dijon mustard
Juice of 1/2 lemon
2 Tbsp chopped fresh parsley
Salt and pepper (optional)

Combine wheat germ, Parmesan cheese and Italian seasoning in a bowel.
In a second bowel slightly beat the egg whites.
Cover Chick with plastic wrap and use a flat meal mallet and pound chicken to 1/4 inches thick.
Season chicken with salt and pepper.
Dip chicken into egg whites and then into “breading” mix creating an even coat
Heat oil on medium in large cast-iron skillet
Add chicken breast and cook 3-4 minutes until crust is browned. Turnover and cook for another 2-3 minutes or until chicken is fully cooked. Let chicken rest.
In hot skillet add butter, stir in cappers, mustard and lemon juice using a wooden spoon to scrape brown spots; turn off heat.
Serve chicken with above sauce drizzled on it

The first time I made this I had a side of sautéed baby spinach and fresh minced garlic. I also have had a small baked sweet potato with it as a side as well.

Let me know what you think.

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