LOCATION: Recipes >> Poultry >> Chicken Breasts 01
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Chicken Breasts 01
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DELUXE CHICKEN BREASTS
Serves 4
1/2 cup plain flour
1/4 cup dry breadcrumbs
2 egg whites, lightly beaten
4 skinless, single chicken breast fillets (125g each)
8 teaspoons vegetable oil
8 teaspoons margarine
4 teaspoons plain flour
1 cup 'lite' (low-fat) milk
1/2 cup low-fat Cheddar cheese
Paprika for garnish
Preheat oven to 180C. On a sheet of greaseproof paper, combine
the flour and breadcrumbs. In a shallow bowl, whisk egg whites
with 8 teaspoons water.
Dip chicken in egg white mixture, then in the breadcrumbs mixture,
turning to coat well.
In a large frying pan, heat oil over a medium-high heat. Add
chicken; cook, turning once, until browned, about 10 mins. Place
chicken in a baking dish. Bake until cooked through, about 15
mins.
To prepare sauce, melt margarine in a small saucepan over a medium
heat. Add flour and stir over heat for 1 min. Add milk and bring
to the boil, stirring continuously. Reduce heat to low, simmer
for 2 mins, stirring frequently. Remove from heat; stir in 1/4
cup cheese.
Place chicken breasts on individual dinner plates. Pour sauce over
and sprinkle with remaining cheese. Garnish with paprika and serve
immediately.
Notes:
To coat chicken, roll the egg white-coated breasts in the crumb
mixture until evenly coated. Gently pat crumbs so that they stick
firmly.
For best results, remove sauce from heat before adding cheese.
The heat of the sauce will be sufficient to melt cheese; simply
stir until well blended.
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