Parmesan-Crusted Chicken Breasts

Serves 4.

Note: Parmesan cheese is a wonderful coating because it browns and crisps as it cooks, making for a terrific texture. It also adds a huge punch of flavor without a lot of calories. Unlike other Parm-crusted chicken recipes, this one uses tangy Dijon mustard as its moist base instead of gobs of mayonnaise. From "Weeknight Wonders," by Ellie Krieger.

2 oz. Parmesan cheese (about 2/3 c. grated)

4 skinless boneless chicken breasts (about 6 oz. each)

• 1 tbsp. Dijon mustard

1/2 tsp. freshly ground black pepper

• Cooking spray


Coarsely grate the Parmesan cheese.

Put the chicken between sheets of plastic wrap and pound it out to an even thickness of about 1/2 inch. Rub the top side of the chicken pieces with half the mustard, then sprinkle with half the cheese, pressing lightly so it adheres, and season with half the pepper. Flip the chicken pieces over and repeat on the other side.

Spray a large nonstick skillet with cooking spray and heat over medium-high heat.

Add the chicken to the pan and cook, without moving it, until the cheese on the bottom forms a deep brown crust that releases fairly easily from the pan, 3 to 4 minutes. Flip and repeat on the other side, cooking until the chicken is cooked through, about 3 minutes more.