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Low-Fat Chicken Parmesan


Makes 4 Servings


Ingredients
  • Four 5-ounce boneless, skinless chicken breast halves
  • Kosher salt and freshly ground black pepper
  • 3/4 cup panko bread crumbs (Japanese bread crumbs)
  • 1/4 cup grated Parmesan cheese
  • 1 tablespoon ground flaxseed or wheat germ
  • 1 large egg
  • 1 tablespoon water
  • 1/4 cup all-purpose flour
  • 2 tablespoons extra virgin olive oil, divided
  • 1 cup pasta sauce
  • 3/4 cup part-skim shredded mozzarella cheese (4 ounces)
  • 2 tablespoons chopped fresh basil, optional

Directions
  1. Wrap the chicken breast halves between wax paper or plastic wrap. Place on a cutting board and pound into 1/4-inch thickness using a meat mallet or the bottom of a heavy saucepan. Season both sides of the chicken with salt and pepper.
  2. Preheat the oven to 375°F. Place the bread crumbs, Parmesan cheese, and flaxseed in a medium bowl and stir to combine. Whisk together the egg and water in another bowl, and place the flour on a large plate.
  3. To bread the chicken, coat both sides with the flour and shake off excess. Dip in the egg and then coat evenly with the bread crumb mixture.
  4. Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. Cook the chicken until the bottoms are golden brown, about 2 minutes. Add the remaining oil, flip the chicken, and cook an additional 2 minutes. Work in batches if necessary.
  5. Arrange the chicken on a baking sheet and top evenly with the pasta sauce and shredded cheese. Bake until the chicken is cooked through and the cheese melts, about 7 minutes. Top with the chopped basil as desired.

Nutrition: 450 calories, 16g fat (5g saturated), 500mg sodium, 27g carbohydrate, 2g fiber, 41g protein, 10% vitamin A, 25% calcium, 15% iron

Credits

Recipe Created by Liz Weiss, MS, RD, Meal Makeover Moms


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