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A lighter version...
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1/3 cup + 2
tsp. |
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plain dried
breadcrumbs |
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½ tsp |
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salt,
divided |
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½ tsp |
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dried
oregano, divided |
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½ tsp |
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dried basil,
divided |
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½ tsp |
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black
pepper, divided |
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12 ounces |
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skinless
boneless chicken breasts, pounded thin |
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1 large |
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egg white,
beaten |
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1 Tbs + 1
tsp. |
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olive oil |
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2 cups |
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sliced
zucchini |
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½ cup |
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diced onion |
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2 cloves |
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garlic,
minced |
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1½ cups |
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tomato sauce |
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1/8 tsp. |
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crushed red
pepper flakes |
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¾ ounce |
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grated
Parmesan cheese |
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1 |
Preheat oven to
425°F. Spray 8-inch square baking pan with cooking
spray. |
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2 |
In a large ziploc
bag, combine bread crumbs and ¼ tsp. 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. |
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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 ¼ tsp. of salt, oregano,
basil and pepper. Pour tomato mixture over chicken and
zucchini; sprinkle with cheese. |
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4 |
Bake 15 minutes,
until mixture is bubbling and chicken is cooked through. |
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Servings: 4 |
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Nutrition Facts |
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Amount Per Serving |
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Calories |
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253.92 |
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Calories From Fat (28%) |
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71.01 |
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% Daily Value |
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Total Fat
7.94g |
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12% |
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Saturated Fat 1.99g |
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10% |
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Cholesterol
54.01mg |
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18% |
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Sodium
1008.98mg |
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42% |
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Potassium
772.41mg |
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22% |
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Carbohydrates
19.82g |
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7% |
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Dietary Fiber 3.08g |
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12% |
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Sugar 6.64g |
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Sugar Alcohols 0.00g |
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Net Carbohydrates
16.74g |
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Protein
26.35g |
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53% |
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WW
Points 5 |
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Recipe Source |
| Weight
Watchers: Slim Ways Chicken |
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