Baked Chicken Parmesan

This dish is gluten-free adaptable- please see notes below the recipe…

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Baked Chicken Parmesan

Yield: 4 servings

Prep Time: 15 min

Cook Time: 45 min

A delicious Weight Watchers version of Chicken Parmesan...

Ingredients:

1/3 cup + 2 teaspoons plain panko breadcrumbs
1/2 teaspoon salt, divided
1/2 teaspoon dried oregano, divided
1/2 teaspoon dried basil, divided
1/2 teaspoon black pepper, divided
4 (3 ounce) skinless boneless chicken breasts, pounded thin
1 large egg white, beaten
1 Tablespoon + 1 teaspoon olive oil
2 cups sliced zucchini
1/2 cup diced onion
2 cloves garlic, minced
1 1/2 cups tomato sauce
1/8 teaspoon crushed red pepper flakes
3/4 ounce grated Parmesan cheese

Directions:

1. Preheat oven to 425°F. Spray 8-inch square baking pan with cooking spray.

2. In a large zip bag, combine bread crumbs and 1/4 teaspoon each of salt, oregano, basil and pepper; seal bag and shake to blend. Dip one chicken breast in egg white, turning to coat. Add to bag; seal bag and shake to coat. Place coated chicken breast on a large plate; repeat using remaining chicken breasts.

3. In a large nonstick skillet, heat oil; add coated chicken breasts. Cook over medium-high heat, 1 minute on each side, until lightly browned; transfer to prepared baking pan. Add zucchini to skillet; cook, stirring constantly, until golden brown. Arrange zucchini around chicken in pan. Add onion to skillet; cook, stirring constantly, until golden brown. Stir in garlic; cook 1 minute longer. Stir in tomato sauce and crushed red pepper; bring mixture to boil. Reduce heat; simmer 20 minutes, stirring occasionally. Stir in remaining 1/4 teaspoon of salt, oregano, basil and pepper. Pour tomato mixture over chicken and zucchini; sprinkle with cheese.

4. Bake 15 minutes, until mixture is bubbling and chicken is cooked through.

Tips:

If you are preparing this recipe as GLUTEN FREE, don't use the panko breadcrumbs. Instead, substitute GF breadcrumbs or ground up GF pretzels.

Nutritional Information per serving:
Serving size: 1 chicken breast with sauce and zucchini
Calories per serving: 254
Fat per serving: 8g
Saturated Fat per serving: 2g
Sugar per serving: 6.6g
Fiber per serving: 3g
Protein per serving: 26.3g
Cholesterol per serving: 54mg
Carbohydrates per serving: 20g

WW POINTS per serving:
Points Plus Program: 6 Old Points Program: 5

Source: RecipeGirl.com (adapted slightly from Weight Watchers: Slim Ways Chicken )

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One Response to “Baked Chicken Parmesan”

  1. 1

    robin Luciano — February 21, 2012 @ 12:54 AM

    Lori, my boyfriend is on a diet so i tried many of your recipes, this one we both fell in love with. We just loved the spicy alternative flavor from the hot pepper flakes it really adds to the regular version.