olive oil spray
2 4-ounce boneless, skinless chicken breasts
1 tablespoons flour
1/2 tablespoon reduced-fat parmesan cheese
1/2 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon black pepper
1 egg white
1/2 tablespoon fat free milk
1/3 cup plain breadcrumbs
1/2 tablespoon finely chopped parsley leaves
1/2 cup Nan's Marinara Sauce or other low-fat marinara sauce (or more to taste—see recipe on next page)
1 ounce (1/2 cup) finely shredded low-fat mozzarella cheese
1/2 ounce reduced-fat parmesan cheese or 1 ounce finely shredded parmesan cheese
Preheat the oven to 450 degrees. Lightly mist a non-stick baking sheet with spray.
Place the chicken breasts between two sheets of plastic wrap and, using the flat side of a meat mallet (a heavy rolling pin will also work), pound them until they are an even 1/3-inch thickness working from the center outward. In a medium, shallow bowl, mix the flour, parmesan cheese, garlic, salt and pepper.
Make sure the chicken is as dry as possible (without actually drying it) and dip one piece into the flour mixture until it is coated on all sides. Shake off any excess flour and place the breast on a dinner plate. Repeat with the second breast then place it on the plate next to the first breast. Cover the plate with plastic wrap and refrigerate it for 10 minutes.
Meanwhile, in a second shallow bowl, use a fork to lightly beat the egg white with the milk. In a third, shallow bowl, mix the breadcrumbs with the parsley. Dip the floured chicken breasts, one at a time into the egg mixture. Allow any excess egg to drip from the chicken (this is important or breadcrumbs will clump) then coat it with breadcrumbs. Dip it back into the egg then back into the breadcrumbs. Place them side by side on the prepared baking sheet. Transfer the dish to the oven and cook the chicken 7-9 minutes per side until the chicken is no longer pink inside.
Just before the chicken is cooked, heat the marinara sauce in the microwave or in a small pan on the stovetop until just hot. Top each breast with 1/4 cup marinara sauce followed by the mozzarella then parmesan cheese. Then bake the chicken for an additional 3-5 minutes until the cheese is melted. Serve the chicken hot with a side of pasta and/or a large green salad.
Makes 2 servings.
Each (1 Chicken Breast) Serving has: 301 calories, 37 g protein, 24 g carbohydrates, 6 g fat, 1 g sat. fat, 79 mg cholesterol, 3 g fiber, 776 mg sodium Traditional Chicken Parmesan made with a 4-ounce chicken breast has: 613 calories, 65 g protein, 14 g carbohydrates, 32 g fat, 16 g saturated fat, 176 mg cholesterol, 2 g fiber, 1000 mg sodium
Devin Says: Be careful not to overcook the chicken or it will not only be dry, the moisture that gets released after it is cooked will cause the breading to fall off the chicken.
Devin Says: When breading, it's always easiest to use slightly more breadcrumbs that are actually called for. After breading is complete, just discard any remaining crumbs.
Nan's Marinara Sauce:
1 tablespoon extra virgin olive oil
2 cups minced sweet (yellow) onion
2 tablespoons minced or crushed garlic cloves
2 (28-ounce) cans crushed tomatoes
6-ounce can tomato paste
1 cup water
2 cups finely chopped fresh parsley leaves
2 teaspoons sugar
1 teaspoon salt
1/4 cup dried sweet basil
1/4 teaspoon ground cloves
1 dried bay leaf
Place a 4 or 6 quart, non-stick pot over medium heat. Add the olive oil, onions and garlic. Cook the onions and garlic, stirring occasionally until they are opaque and tender but not at all browned, about 10 minutes. Reduce the heat to low. Add the crushed tomatoes, tomato paste and water, stirring until smooth. Add the parsley, sugar, salt, basil, cloves and bay leaf. Cover the pot and cook the sauce over the lowest heat setting for at least three hours, stirring occasionally. Serve the sauce immediately or store it in re-sealable plastic containers in the refrigerator for up to 5 days or the freezer for up to 1 month.
Makes approximately 8 cups; 16 servings.
Each (1/2 cup) serving has: 65 calories, 3 g protein,13 g carbohyrates, 1 g fat, trace amount saturated fat, 0 mg cholesterol, 3 g fiber, 366 mg sodium
1 tablespoon extra virgin olive oil
2 cups minced sweet (yellow) onion
2 tablespoons minced or crushed garlic cloves
2 (28-ounce) cans crushed tomatoes
6-ounce can tomato paste
1 cup water
2 cups finely chopped fresh parsley leaves
2 teaspoons sugar
1 teaspoon salt
1/4 cup dried sweet basil
1/4 teaspoon ground cloves
1 dried bay leaf
Place a 4 or 6 quart, non-stick pot over medium heat. Add the olive oil, onions and garlic. Cook the onions and garlic, stirring occasionally until they are opaque and tender but not at all browned, about 10 minutes. Reduce the heat to low. Add the crushed tomatoes, tomato paste and water, stirring until smooth. Add the parsley, sugar, salt, basil, cloves and bay leaf. Cover the pot and cook the sauce over the lowest heat setting for at least three hours, stirring occasionally. Serve the sauce immediately or store it in re-sealable plastic containers in the refrigerator for up to 5 days or the freezer for up to 1 month.
Makes approximately 8 cups; 16 servings.
Each (1/2 cup) serving has: 65 calories, 3 g protein,13 g carbohyrates, 1 g fat, trace amount saturated fat, 0 mg cholesterol, 3 g fiber, 366 mg sodium
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