Sesame Parmesan Chicken

This chicken recipe has been my  favorite lately.  I have made it 2 weeks in a row. 🙂  I love that is is simple and very family friendly.

Mix equal amounts of parmesan cheese…

and sesame seeds.

I usually start with about 3/4 cup of each.

Purchase chicken cutlets or pound chicken breasts to even thinness.

Dip chicken in whisked eggs or egg whites then dip in mixture of sesame seeds and parmesan cheese.

Press seed/cheese mixture into chicken.

I brown up the chicken in a skillet over medium heat with a bit of olive  oil.

I love this chicken cooked up, sliced and placed over a yummy spinach salad.  My kids like it as a heartier meal with potatoes and veggies –perhaps some roasted bell peppers and zucchini or sautéed green beans?

Make extra for the week…yum!

Sesame Parmesan Chicken

Ingredients

  • 1 pound boneless chicken breast, cut in thin cutlets or pound chicken on your own to 1/2 inch thickness.
  • 2 eggs or 4 egg whites, whisked
  • 3/4 cup sesame seeds (I buy a big bag from Bob's Red Mill)
  • 3/4 cup parmesan cheese, grated
  • 2 tablespoon olive oil

Instructions

  1. Mix sesame seeds with parmesan cheese.
  2. Dip chicken breast in egg then dip into sesame/cheese mixture.
  3. Press seed mixture into breast to help it adhere to chicken.
  4. Heat skillet over medium heat with olive oil.
  5. Add chicken carefully to heated skillet allowing chicken to brown prior to flipping, about 5-7 minutes.
  6. Cook chicken through so no on longer pink --this may vary depending on how thickness of cutlets...total cooking time 12-15 minutes or so.
http://blog.katescarlata.com/2012/03/24/sesame-parmesan-chicken/
FODMAP followers this recipe should be tolerated but it slightly over the sesame seed limit–perhaps adapt this recipe and  use 1 cup parmesan cheese and 1/2 cup sesame seeds.

 

 

4 replies on “Sesame Parmesan Chicken

  • Nan

    Hi Kate – I thought sesame seeds were ok FODMAPS and I have been sprinkling lots on my kale, but I have also been uncomfortable a lot lately – could it be the sesame seeds? Also, I did make an appointment to see you (yay!) but can’t get in your schedule until May! You are a very busy lady! 🙂

  • katescarlata

    Hi there Nan-
    Kale has not been tested for FODMAPs….likely it is the kale that is bothering you. Sesame seeds are low FODMAP when limited to one handful per serving. In my sesame parmesan chicken post, I have a bit more than a handful of sesame seeds per serving…so it may be an issue for some. To be lower in FODMAP simply use more parmesan cheese than sesame seeds. Look forward to meeting you in May. Yes, I am a busy lady 🙂

  • Georgia

    I am making this tonight and LOVE the fact that it is few ingredients, quick and a recipe I can remember in my head! Looking forward to eating!

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