Serves 4.
Note: Panko bread crumbs are larger and lighter than the traditional crumb, which could be substituted. If you are purchasing pre-cut Parmesan (grated or shaved) and want to buy only a single type, choose grated. From Meredith Deeds.
• 1 lb. asparagus, trimmed
• Olive oil
• Salt and pepper
• 1 tsp. lemon zest
• 1/4 c. low-fat buttermilk
• 3 tbsp. mayonnaise
• 2 tbsp. sour cream
• 1 garlic clove, finely chopped
• 2 tsp. finely chopped fresh tarragon
• 1 tbsp. lemon juice
• 4 boneless skinless chicken breasts (about 1 1/2 lb.)
• 1/3 c. flour
• 2 eggs
• 1 c. panko bread crumbs (see Note)
• 1/2 c. grated Parmesan cheese (see Note)
• 1 head butter lettuce, torn into bite-sized pieces
• 1/2 c. halved cherry tomatoes
• 1/4 c. shaved Parmesan cheese (see Note)
• Lemon wedges
Directions
Preheat oven to 450 degrees. On a rimmed baking sheet, toss the asparagus with 1 tablespoon olive oil, 1/4 teaspoon salt and 1/4 teaspoon pepper and the lemon zest. Roast the asparagus for 5 to 6 minutes, until just crispy-tender. Transfer to a plate and set aside.
In a small bowl, whisk together buttermilk, mayonnaise, sour cream, garlic, tarragon, lemon juice, 1/4 teaspoon salt and 1/4 teaspoon pepper. Set aside.
Between pieces of plastic wrap or waxed paper, place each chicken breast smooth side down; gently pound with flat side of meat mallet or rolling pin until about 1/4 inch thick. Season chicken with 1/2 teaspoon salt and 1/4 teaspoon pepper.
In shallow pan, stir together flour, remaining 1/4 teaspoon salt and 1/4 teaspoon pepper. Coat both sides of chicken with flour mixture. Beat eggs in shallow bowl with whisk to blend. Place bread crumbs with grated Parmesan in another shallow bowl. Dip chicken into beaten eggs; turn to coat. Dredge in bread crumbs/Parmesan, coating completely.
In 12-inch nonstick skillet, heat 2 tablespoons olive oil over medium heat. Add chicken; cook 6 to 8 minutes, turning once, and check temperature (it should be at least 165 degrees). Transfer chicken to serving plates.
Toss the butter lettuce with 3 tablespoons buttermilk dressing. Top each chicken breast with some of the salad. Top each salad with roasted asparagus, cherry tomatoes and shaved Parmesan cheese. Serve remaining dressing and lemon wedges on the side.
Nutrition information per serving:
Calories490Fat22 gSodium460 mg
Carbohydrates20 gSaturated fat7gTotal sugars1 mg
Protein51 gCholesterol190 mgDietary fiber3 g
Exchanges per serving: 1 ½ starch, 6 ½ lean protein, 1 ½ fat.
