Parmesan Chicken Breast in sauce

2 boneless, skinless chicken breasts - 6 oz each
1 cup bread crumbs - I'm sure this can be modified Nuts?
2 Tbsp grated Parmesan cheese
1/2 Tbsp dried Italian seasoning
2 egg whites
Salt & pepper
1/2 Tbsp olive or canola oil
1 1/2 Tbsp butter
2 Tbsp capers
1/2 Tbsp Dijon mustard
juice of one lemon
2 Tbsp fresh parsley / roughly chopped
1) cover chicken with parchment or plastic wrap and use a meat mallet or skillet to pound out to 1/4 inch thick.
2) combine crumbs, Parmesan and Italian seasoning in wide bowl.  In a second bowl, beat the eggs whites slightly.  Season the chicken with salt and pepper.  Dip each breast into the egg whites and then into the crumb mixture, pressing to make sure its evenly coated.
3) heat the oil on medium in a skillet.  Add the breasts and cook them for 3-4 minutes on each side or until the crusts are deeply browned and crunchy.  Transfer to platter to rest.
4) while pan is still hot, add butter.  When its lightly browned (about 1 min) stir in capers, mustard and lemon juice, using a wooden spoon to scrape up any browned bits.  Turn off heat and add parsley to complete sauce.
Serve chicken breasts with sauce drizzled on top.


per serving: 497 calories, 61 gms carbohydrates (1 gm fiber) 21 gms fat, 816 mg of sodium