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 )