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RECIPES:
MAIN DISHES-
POULTRY:
Baked Chicken Parmesan
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Baked
Chicken Parmesan |
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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 |
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Weight Watchers: Slim Ways Chicken |
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