Directions. Coarsely grate the parmesan cheese. (It need to return about 1/2 mug.)
Put the poultry in between 2 sheets of plastic wrap and extra pound it bent on an also thickness of about 1/2 inch. Massage the top side of the hen pieces with half the mustard, after that sprinkle with half the cheese, pushing gently so it adheres, and also period with half the pepper. Flip the hen pieces over as well as repeat on the other side.
Spray a large non-stick frying pan with cooking spray and heat over a medium warm.
Add the hen to the pan and chef, without moving it, up until the cheese creates a deep brownish crust on one side, 3-5 mins, after that utilize a spatula to flip the poultry as well as cook until browned on the other side and also cooked via, 3-5 minutes much more.
Ingredients
2 ounces parmesan cheese 4 boneless, skinless hen busts (regarding 5 ounces each)
1 tablespoon Dijon mustard
1/2 teaspoon freshly ground black pepper
Food preparation spray
Makes 4 servings
Offering dimension: 1 item
Calories 220; Total Fat 7 g; (Sat Fat 3 g, Mono Fat 2.2 g, Poly Fat 0.7 g); Protein 35 g; Carb 1 g; Fiber 0 g; Cholesterol 100 mg; Sodium 480 mg
Outstanding resource of: protein, niacin, vitamin B6, pantothenic acid, phosphorus, selenium
Great source of: riboflavin, calcium, magnesium, potassium