Parmesan Crusted Chicken with Pan Cooked Asparagus

Parmesan Crusted ChickenPan Cooked Asparagus

 
Estimated Calories Estimated Fat Estimated Carbs
309 17 21
 

Instructions and Ingredients for Parmesan Crusted Chicken:
Pre-heat oven to 425 degrees. Mix mayonnaise and cheese in small bowl. Lay chicken breasts on baking sheet and thinly spread mayo mixture evenly atop(may not use all). Next combile bread crumbs and seasoning and evenly sprinkle on top. Place in oven and bake for 20 minutes or until chicken is cooked thoroughly and juices run clear. Tops will be browned and chicken will be incredibly juicy. You can also finish them off under the broiler for a minute or two to get them extra browned on top. Season with a dash of fresh cracked pepper and sea salt, if desired.
(1 tbsp) (14.2 g) Butter, without Salt (x 0.5)
(3.5 oz) (100 g) Chicken Breast, Boneless, Skinless, Seasoned (x 1)
(1 tbsp) (15 ml) Hellmann's Mayonnaise Light (x 1)
(2 tsp) (10 ml) Kraft Cheese Parmesan Topping Reduced Fat 2% Milk Grated (x 1)
1 TSP. Italian Seasoning (x 1)
(1 cup) (237 ml) Bread Crumbs (x 0.125)
1 tsp (2.1g) Pepper, Black (x 1)
1 tsp Salt (Table Salt) (x 1)

Instructions and Ingredients for Pan Cooked Asparagus:
Snap ends off asparagus. Fill pan with water and heat to boiling. Place asparagus in water. Boil until slightly firm. About 5 minutes. Drain water and return to pan. Drizzle with olive oil and sprinkle with salt and pepper. Cook for about 5 minutes stirring frequently.
1 Spear (.4 oz) (12 g) Asparagus (x 10)
(1 tsp) (5 ml) Olive Oil (x 1)
1 tsp Salt (Table Salt) (x 1)
1 tsp (2.1g) Pepper, Black (x 1)

We consider a low calorie meal to be a meal or recipe that is under 600 calories. To be considered low fat, it must have less than 30% of its calories coming from fat. Same with low carb, it must have less than 30% of its calories coming from carbs. We consider a dinner of parmesan crusted chicken with pan cooked asparagus to be low calorie and low carb.