Yield:
4 servings, serving size 1 piece chicken
Ingredients
- 4 slices whole-wheat bread (1-ounce each)
- 1 teaspoon dried oregano
- 1/2 teaspoon garlic powder
- 4 teaspoons paprika
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 2 egg whites
- 1/2 cup skim milk
- 1/2 cup all-purpose flour
- 4 (6 ounce) skinless boneless chicken breast halves, pounded to 1/2-inch thickness
- Olive oil cooking spray
- 1 jar good-quality marinara sauce (about 3 1/2 cups)
- 3/4 cup (3 ounces) shredded part-skim mozzarella cheese
- 2 tablespoons (1/2-ounce) shredded Parmesan
Directions
Preheat the oven to 350 degrees F.
Place the bread in the bowl of a food processor and process until fine crumbs are formed, about 25 to 30 seconds. Put the crumbs on a baking sheet and bake for 12 minutes, until golden. (You will wind up with about 1 1/3 cups toasted crumbs.)
In a medium bowl, toss the crumbs with oregano, garlic powder, paprika, 1/4 teaspoon salt and 1/4 teaspoon pepper. In another bowl, whisk the egg whites and milk together. In a third bowl stir together the flour, and the remaining 1/4 teaspoon salt and 1/4 teaspoon black pepper. Dip each piece of chicken, 1 piece at a time, in flour, shaking off excess, then egg, then bread crumbs, shaking off excess.
Increase oven temperature to 400 degrees. Place breaded breasts in a glass baking dish and spray on each side with cooking spray, about 5 seconds total per side. Bake breasts until cooked though and crumbs are browned, about 15 minutes. Top with marinara sauce, mozzarella and Parmesan and return to oven for an additional 10 minutes, until cheese is bubbling.
Place the bread in the bowl of a food processor and process until fine crumbs are formed, about 25 to 30 seconds. Put the crumbs on a baking sheet and bake for 12 minutes, until golden. (You will wind up with about 1 1/3 cups toasted crumbs.)
In a medium bowl, toss the crumbs with oregano, garlic powder, paprika, 1/4 teaspoon salt and 1/4 teaspoon pepper. In another bowl, whisk the egg whites and milk together. In a third bowl stir together the flour, and the remaining 1/4 teaspoon salt and 1/4 teaspoon black pepper. Dip each piece of chicken, 1 piece at a time, in flour, shaking off excess, then egg, then bread crumbs, shaking off excess.
Increase oven temperature to 400 degrees. Place breaded breasts in a glass baking dish and spray on each side with cooking spray, about 5 seconds total per side. Bake breasts until cooked though and crumbs are browned, about 15 minutes. Top with marinara sauce, mozzarella and Parmesan and return to oven for an additional 10 minutes, until cheese is bubbling.
- Per Serving
(Serving size, 1 piece chicken with sauce and cheese)
Calories 410; Total Fat 11 g; (Sat Fat 4.5 g, Mono Fat 2.7 g, Poly Fat 1.2 g) ; Protein 50 g; Carb 31 g; Fiber 2 g; Cholesterol 110 mg; Sodium 1200 mg
I found this recipe delicious but I did omit a few things. First off I substituted milk with soymillk and I forgot to by oregano so I used dried parsley flakes. I could not afford to spend $15 on Organic Chicken Breast meat so I purchased a package of boneless chicken wings for cheaper still Organic and Range Feed. I found the chicken to be rubbery and I probably should have kept the chicken in the oven for an extra 10 minutes would have cooked it more thoroughly.
As well as the Chicken Parmesan I made sauteed potatoes as a side dish. They were hearty and had a lovely color.
1 small bag of baby yukon potatoes
1 sweet potato
1 yam
pinch salt and pepper
1/2 teas. parsley
1 tbs. olive oil
Chopped up potatoes. Cooked on medium for 10 minutes and added salt and pepper and parsley. I found that some of them were cooked just right where as others were not cooked enough, I don't have a big enough pan for all of them which was probably the reason.
Calories 410; Total Fat 11 g; (Sat Fat 4.5 g, Mono Fat 2.7 g, Poly Fat 1.2 g) ; Protein 50 g; Carb 31 g; Fiber 2 g; Cholesterol 110 mg; Sodium 1200 mg
I found this recipe delicious but I did omit a few things. First off I substituted milk with soymillk and I forgot to by oregano so I used dried parsley flakes. I could not afford to spend $15 on Organic Chicken Breast meat so I purchased a package of boneless chicken wings for cheaper still Organic and Range Feed. I found the chicken to be rubbery and I probably should have kept the chicken in the oven for an extra 10 minutes would have cooked it more thoroughly.
As well as the Chicken Parmesan I made sauteed potatoes as a side dish. They were hearty and had a lovely color.
1 small bag of baby yukon potatoes
1 sweet potato
1 yam
pinch salt and pepper
1/2 teas. parsley
1 tbs. olive oil
Chopped up potatoes. Cooked on medium for 10 minutes and added salt and pepper and parsley. I found that some of them were cooked just right where as others were not cooked enough, I don't have a big enough pan for all of them which was probably the reason.
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