Low-Calorie Chicken Parmesan
Prep time:
Cook time:
Total time:
Serves: 4
Per serving: Per Serving: Calories 323 Fat 12gm Saturated Fat 4gm, Cholesterol 92mg, Sodium 338mg, Carbohydrates 15gm, Fiber 2gm, Protein 40gm Tip: To round out this nutritious meal, serve alongside vegetables and whole-grain pasta.
Ingredients
- 1 CUP TOMATO PASTE
- 2½ TABLESPOONS MINCED GARLIC
- 1 TABLESPOON OLIVE OIL
- 1 CUP WHOLE-WHEAT BREAD CRUMBS
- 2 TABLESPOONS PARMESAN CHEESE
- 1 TABLESPOON MINCED GARLIC
- 1 TABLESPOON DRIED BASIL
- FOUR 5-OUNCE SKINLESS, BONELESS CHICKEN BREASTS
- NONSTICK COOKING SPRAY
- 1 CUP SHREDDED LOW-FAT MOZZARELLA CHEESE
Instructions
- PREHEAT THE OVEN TO 400 DEGREES.
- MAKE THE TOMATO SAUCE BY BRINGING THE TOMATO PASTE TO A SIMMER IN A SMALL SAUCEPAN. ADD THE MINCED GARLIC AND OLIVE OIL, AND ALLOW IT TO SIMMER FOR 2 MINUTES. REMOVE FROM THE HEAT AND SET ASIDE.
- IN A LARGE BOWL, MIX TOGETHER WHOLE-WHEAT BREAD CRUMBS, PARMESAN CHEESE, GARLIC, AND BASIL.
- SPRAY EACH CHICKEN BREAST WITH NONSTICK COOKING SPRAY. DIP EACH BREAST INTO THE BREAD CRUMB MIXTURE TO COVER, AND THEN PLACE INTO A GLASS CASSEROLE DISH THAT HAS BEEN SPRAYED WITH NONSTICK COOKING SPRAY.
- POUR THE TOMATO SAUCE OVER THE CHICKEN BREASTS TO COAT EVENLY.
- PLACE THE DISH IN THE OVEN, AND BAKE FOR 25 MINUTES,
- OPEN THE OVER, REMOVE THE CHICKEN, AND SPRINKLE MOZZARELLA CHEESE EVENLY OVER THE TOP OF THE CHICKEN. THEN PLACE CHICKEN BACK INTO THE OVEN.
- COOK CHICKEN FOR ANOTHER 10 MINUTES OR UNTIL IT REACHES INTERNAL TEMPERATURE OF 165 DEGREES.
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