Yield: 4 servings
Prep Time: 20 min
Cook Time: 20 min
Light Chicken Parmesan
2 slices whole-wheat sandwich bread, torn into pieces
1 tablespoon grated Parmesan cheese
1 teaspoon olive oil
coarse salt and freshly ground black pepper
2 tablespoons all-purpose flour
1 large egg white
Four 6 to 8-ounce boneless, skinless chicken breast halves
3/4 cup shredded part-skim mozzarella (3 ounces)
One 28-ounce can whole peeled tomatoes in purée
1 clove garlic, minced
1. Preheat oven to 425°F, with rack in upper third. Line a rimmed baking sheet with aluminum foil; set aside.
2. In a food processor, place bread, Parmesan, oil and a pinch each of salt and pepper. Pulse until coarse crumbs form; transfer to a shallow bowl. Place flour in a second shallow bowl; season with salt and pepper. Place egg white in third shallow bowl, and beat with a fork until frothy.
3. Dip top side of chicken breast in flour, shaking off excess. Dip same side in egg white, letting excess drip off, then in breadcrumbs, pressing to adhere. (Do not bread other side.) Repeat with remaining chicken and transfer, breaded side up, to prepared baking sheet. Bake until breadcrumbs are crisp and browned, 8 to 10 minutes. Remove from oven; sprinkle with mozzarella. Continue baking until chicken is opaque throughout and cheese is lightly browned, 2 to 4 minutes.
4. Meanwhile, in a large skillet, place tomatoes, breaking them up with your fingers. Add garlic; season with salt and pepper. Bring to a boil, reduce to a simmer, and cook until sauce has thickened, 6 to 8 minutes. Serve chicken with a generous amount of tomato sauce.
Nutritional Information per serving:
Serving size: 1/4th of the recipe
Calories per serving: 349
Fat per serving: 8g
Saturated Fat per serving: 3.25g
Sugar per serving: 7g
Sodium per serving: 606mg
Fiber per serving: 3g
Protein per serving: 49.5g
Cholesterol per serving: 113mg
Carbohydrates per serving: 19g
WW POINTS per serving:
Points Plus Program: 8 Old Points Program: 7
SOURCE:: RecipeGirl (via one of the old EveryDay Food magazines)