12 Ingredients
  • 4 boneless skinless chicken breasts
  • ¼ c. nonfat or lowfat buttermilk (shake well before using)
  • Nonstick spray
  • ½ c. whole-wheat flour (or any other type of flour)
  • 1 tsp. onion powder
  • ½ tsp. kosher salt
  • ½ tsp. Black pepper
  • 3 large egg whites
  • 1 tbsp. skim milk (or water)
  • 2 tsp. Hot sauce
  • ¾ c. finely grated Parmesan
  • ¼ c. ground flaxseed
Nutrition
514
26% daily value
4 servings
                                       
                                            high-​protein, low-​carb, low-​sugar
     

Fat

24% 15

Saturated

27% 5

Trans

- 0

Monounsaturated

- 4

Polyunsaturated

- 3

Carbs

5% 15

Carbs (net)

- 12

Fiber

15% 4

Sugars

- 1

Sugars, added

- 0

Protein

151% 76

Cholesterol

71% 214

Sodium

33% 784

Calcium

31% 311

Magnesium

28% 112

Potassium

30% 1066

Iron

12% 2

Zinc

20% 3

Phosphorus

115% 804

Vitamin A

8% 71

Vitamin C

3% 2

Thiamin (B1)

23% 0

Riboflavin (B2)

42% 1

Niacin (B3)

135% 27

Vitamin B6

115% 2

Folate equivalent (total)

9% 35

Folate (food)

- 35

Folic acid

- 0

Vitamin B12

15% 1

Vitamin D

0% 0

Vitamin E

8% 2

Vitamin K

2% 2
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