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Chicken Parmesan

Serves 4

Dietitian Tip

Many chicken Parmesan recipes are drowning in cheese — and calories. This lighter version is finished with a sprinkling of mozzarella.

Ingredients

  • 4 chicken breasts (4 ounces each)
  • 2 egg whites
  • 1 cup panko breadcrumbs
  • 1/2 cup grated Parmesan cheese
  • 2 teaspoons dry basil
  • 2 teaspoons dry oregano
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 2 cups reduced-sodium marinara sauce
  • 1/2 cup shredded part-skim mozzarella cheese

Directions

Heat the oven to 375 F. Coat a baking sheet with cooking spray.

Pound out each chicken breast to 1/4-inch thickness. Set aside. Place the egg whites in a medium bowl. In another medium bowl, combine the breadcrumbs, Parmesan, basil, oregano, garlic powder and onion powder. Dip each chicken breast into the egg whites, then dredge in the breadcrumb mixture. Lay fillets on the baking sheet.

Bake for 15 to 20 minutes or until chicken is golden brown and internal temperature is 165 F. Top chicken with marinara and mozzarella cheese. Serve.

Nutritional Analysis (per serving)

Serving Size1 chicken breast
Calories393
Carbohydrate22 g
Cholesterol89 mg
Fiber3 g
Protein36 g
Sodium531 mg
Monounsaturated Fat6 g
Saturated Fat6 g
Total Fat17 g

Last updated: May 20th, 2016

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