Mar 4, 2017

Baked Lemon Chicken Cutlets

This gluten free baked chicken cutlets are so delicious.  I went to a dinner with some coworkers and someone ordered this dish and I couldn't keep my eyes off of it.  I couldn't try it because it was not gluten free but I couldn't wait to try making it gluten free and of course light!  and make it I did! The chicken is crispy and the sauce has a garlic lemon flavor made with very little fat.   

I made extra sauce and poured it over some zucchini noodles and doubled my chicken portion and it was perfect!  You can throw this over any kind of noodles or eat it with a salad.  

Baked Lemon Chicken Cutlets


  • 16 oz thinly sliced chicken breasts
  • 1/2 cup breadcrumbs
  • 1/4 cup Parmesan cheese
  • 1 tsp salt
  • 1/2 tsp garlic powder
  • 1 tbsp dried oregano
  • 1/4 tsp black pepper
  • 1/4 cup gluten free flour blend (I used Trader Joe's)
  • 2 egg whites
  • 1 tbsp extra virgin olive oil
  • 5 garlic cloves
  • 1 cup chicken broth
  • 1/4 cup lemon juice (from lemons)
  • 1/4 cup white wine
  • 1 tbsp tapioca starch or corn starch
  • 1/4 tsp red pepper flakes (optional)
  • 1 tbsp chopped parsley


Preheat oven to 400 degrees

For the breadcrumbs I took 6 slices of Udi's whole grain bread and baked 10-12 min in the oven @ 400 degree's.  Then I let it cool and put into the blender.  Place the grounded bread crumbs in a bowl and add the Parmesan cheese, salt, garlic powder, oregano, and black pepper.  The other option would be to just purchase already made bread crumbs.  

Using 3 separate bowls, place the flour in one, whisk the egg whites in the other bowl and bread crumbs in the 3rd  

First dip the cutlets into the flour, then the egg whites, then the bread crumbs.  repeat until all of the cutlets are done.  Place the cutlets on a tray covered with non stick wax paper. spray the cutlets lightly with Pam and bake for 20 min. 

While the chicken is baking,  In a non stick pan, add the olive oil and cook garlic for 3 min., mix the tapioca starch in the chicken broth, pour the broth along with the wine and lemon juice and cook until it thickens. shut the fire and add the pepper flakes and parsley.  

Turn the chicken over after 20 min and with a spoon pour about 1-2 tbsp over each cutlet and bake for an additional 10 min

Serve with noodles, pasta or a salad

Yields: 5 servings, Serving size: 3.2 oz,  Smart points: 7,  Calories: 336.3,  Total Fat: 8.8g,  Saturated fat: 1g,  Cholesterol: 81mg,  Sodium: 1523.3,  Carbs: 30.4g,  Fiber: 1.5g,  Sugar: 1.7g,  Protein:  33.5 


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