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MAIN DISHES-
POULTRY:
Light Chicken Parmesan
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Light
Chicken Parmesan |
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A light
version... yeah!
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2
slices |
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whole-wheat sandwich bread, torn into
pieces |
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1
Tbs |
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grated Parmesan cheese |
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1
tsp |
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olive oil |
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coarse salt and freshly ground black
pepper |
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2
Tbs |
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flour |
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1
large |
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egg
white |
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Four
6-8-ounce |
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boneless, skinless chicken breast halves |
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¾
cup |
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shredded part-skim mozzarella (3 ounces) |
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28
ounce |
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can
whole peeled tomatoes in purée |
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1
clove |
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garlic, minced |
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1 |
Preheat oven
to 425°F, with rack in upper third. Line a
rimmed baking sheet with aluminum foil; set
aside. |
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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. |
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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, 8-10 minutes. Remove from
oven; sprinkle with mozzarella. Continue baking
until chicken is opaque throughout and cheese is
lightly browned, 2 to 4 minutes. |
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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. |
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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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349.30 |
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Calories From Fat (21%) |
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71.79 |
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% Daily Value |
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Total Fat
7.89g |
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12% |
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Saturated Fat 3.25g |
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16% |
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Cholesterol
113.37mg |
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38% |
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Sodium
606.26mg |
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25% |
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Potassium
879.26mg |
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25% |
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Carbohydrates
19.00g |
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6% |
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Dietary Fiber 2.86g |
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11% |
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Sugar 6.87g |
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Sugar Alcohols 0.00g |
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Net Carbohydrates
16.13g |
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Protein
49.44g |
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99% |
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Recipe Source |
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Everyday Food |
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Recipe
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Ratings:
***Hey,
This One's a Keeper!- would
make it again. "Super easy. The family liked it!"
-Buffalo, NY
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