Selena Robins, Author

We’ve all seen them.

The social media videos. The influencers telling us we need more protein. Then come the protein shakes, protein cookies, protein chips, protein cereal, and of course, the protein bars.

Personally, I’ve never tasted any that didn’t remind me of sweetened drywall with a hint of cocoa.

I do agree that eating enough protein is important. But before you spend a small fortune on processed snacks wrapped in shiny packaging, remember that real food has been doing the job all along.

Case in point? Italian chicken cutlets.

They’re crispy on the outside, juicy on the inside, packed with protein, and made from ingredients you’ll recognize. No mystery powders. No ingredients that require a chemistry degree to pronounce.

I’m calling these Italian Protein Bars.

They’re portable, freezer-friendly, perfect for lunches and snacks, and unlike the chalky protein shakes/cookies/bars, you’ll find yourself looking forward to eating one.

Let’s get cooking.

Italian Chicken Cutlets (aka Italian Protein Bars)

Ingredients:

• 2 boneless, skinless chicken breasts, sliced in half horizontally and pounded to an even thickness
• 2 eggs
• 1 cup Italian-style breadcrumbs
• ½ cup freshly grated Romano cheese
• 2 tablespoons chopped fresh parsley
• 2 cloves garlic, finely minced
• Zest of 1 lemon; when zesting, make sure you only zest the yellow peel and not the white, as the white part is the bitter part.
• Freshly ground black pepper, to taste
• Olive oil

Directions:

1. Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper or place an oven-safe wire rack over the baking sheet for extra crispiness.
   
2. Beat the eggs in a shallow bowl.
   
3. In another shallow bowl, combine the breadcrumbs, Romano cheese, parsley, garlic, lemon zest, and black pepper.
   
4. Dip each chicken cutlet into the egg, then coat well in the breadcrumb and cheese mixture, pressing gently so the coating adheres.
   
5. Arrange the cutlets on the prepared baking sheet.
   
6. Lightly spritz both sides with olive oil.
   
7. Bake for 15–20 minutes, flipping halfway through and spritzing again if needed, until the coating is crisp and golden and the chicken reaches an internal temperature of 165°F (74°C).
   
8. Serve immediately with a squeeze of lemon for a quick protein-filled snack, slice over a salad, serve alongside roasted vegetables, or tuck into a sandwich, extra-delicious if you use Pesto as a sandwich spread. You can find my pesto recipe here.
   
   TIPS:
   
   I always add fresh lemon zest to my breadcrumb mixture. You won’t necessarily taste lemon, but it wakes up all the other flavours. It’s one of those little tricks that makes people ask, “What did you put in these?”
   
   When I have time, I also marinate the chicken in buttermilk or plain Greek Yogurt. It’s not a necessary step, but it does add an extra layer of flavour and locks in the moisture as well.
   
   
   

Food has always been one of my favourite ways to bring people together. Whether it’s a crispy chicken cutlet, a bowl of homemade pasta, or a loaf of fresh bread, the best memories always begin around the dinner table with family or friends.

I like to think my romance novels work the same way. They’re stories about family, hope, laughter, and finding love when you least expect it.

If this recipe made your day a little brighter, perhaps one of my books will too.

Happy cooking and happy reading.