Light Chicken Parmesan
WHY IT’S LIGHT Only one side of the chicken is breaded here, and an egg white instead of a whole egg is used to bind the whole-wheat crumbs to the meat. Serve the chicken with a side of whole-wheat spaghetti tossed with olive oil and fresh herbs, or a simple salad.
Recipe information
Yield
serves 4
Ingredients
Preparation
Step 1
Preheat oven to 425°F, with rack in upper third. Line a rimmed baking sheet with foil. In a food processor, combine 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 a third shallow bowl, and beat with a fork until frothy.
Step 2
Dip top side of a chicken breast half 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.
Step 3
Bake until breadcrumbs are crisp and browned, 8 to 10 minutes. Remove from oven; sprinkle with mozzarella. Continue baking until chicken is cooked through and cheese is lightly browned, 2 to 4 minutes.
Step 4
Meanwhile, place tomatoes (with purée) in a large skillet, and break 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.
nutrition information
Step 5
(Per Serving)
Step 6
Calories: 389
Step 7
Fat: 8.3g (2.3g Saturated Fat)
Step 8
Protein: 55.9g
Step 9
Carbohydrates: 18g
Step 10
Fiber: 2.7g
