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Chicken Parmesan

Chicken Parmesan Picture

Chicken Parmesan

Calories 614 (19% from fat)
Fat 13 gram
Trans Fat 0 gram
Chol. 86 mg.
Sodium 937 mg.
Carb. 74 gram
Fiber 5 gram
Sugar Alcohol 0 gram
Protein 49 gram

Above is the TOTAL nutritional breakdown when you use the Quick-and-Easy Pasta Sauce. If you JUST want to make the pasta sauce that nutritional breakdown is below.

Ultimate Quick-and-Easy Pasta Sauce

Calories 126 (16% from fat)
Fat 2 gram
Trans Fat 0 gram
Chol. 0 mg.
Sodium 461 mg.
Carb. 25 gram
Fiber 3.7 gram
Sugar Alcohol 0 gram
Protein 4 gram

NOTE: To cut down on the sodium in this recipe choose low-sodium diced tomatoes. You can actually reduce the sodium by almost half!

Ingredients


4 (4-ounce) skinned, boned chicken breast halves

1/2 cup seasoned breadcrumbs

1/4 cup grated Parmesan cheese

1/2 tsp. dried Italian seasoning

1/8 tsp. black pepper

1/3 cup all-purpose flour

2 large egg whites, lightly beaten

2 tsp. olive oil

4 cups hot cooked spaghetti (about 8 oz. uncooked pasta)

3 cups Ultimate Quick-and-Easy Pasta Sauce (Recipe Below)

1 cup (4 oz.) shredded part-skim mozzarella cheese

Basil sprigs (optional)

Ultimate Quick-and-Easy Pasta Sauce

1 tsp. olive oil

1 cup chopped onion

4 garlic cloves, minced

1/2 cup dry red wine OR 2 Tbsp. balsamic vinegar

1 Tbsp. sugar

1 Tbsp. chopped fresh or 2 tsp. dried basil

2 Tbsp. tomato paste

1/2 tsp. dried Italian seasoning

1/4 tsp. black pepper

2 (14.5 oz.) cans diced tomatoes, undrained
(If you're cutting down on sodium make these low-sodium.)

2 Tbsp. chopped fresh parsley


1. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; flatten to 1/4-inch thickness using a meat mallet or rolling pin.

2. Combine breadcrumbs, Parmesan cheese, Italian seasoning, and pepper in a shallow dish. Dredge 1 chicken breast half in flour. Dip in egg whites; dredge in breadcrumb mixture. Repeat procedure with remaining chicken, flour, egg whites, and breadcrumb mixture.

3. Heat oil in a large nonstick skillet over medium-high heat. Add chicken; cook 5 minutes on each side or until done.

4. Place 1 cup spaghetti in each of 4 gratin dishes. Spoon 1/2 cup Ultimate Quick-and-Easy Pasta Sauce over each serving. Top each with 1 chicken breast half. Spoon 1/4 cup sauce over each serving. Sprinkle each serving with 1/4 cup mozzarella cheese.

5. Preheat broiler. Place gratin dishes on a baking sheet; broil 3 minutes or until cheese melts. Garnish with basil sprigs, if desired.

Ultimate Quick-and-Easy Pasta Sauce

1. Heat oil in a saucepan or large skillet over medium-high heat. Add onion and garlic; saute 5 minutes. Stir in wine and next 6 ingredients (wine through tomatoes), and bring to a boil.

2. Reduce heat to medium, and cook, uncovered, about 15 minutes. Stir in parsley.

Yield: About 3 Cups - Serving Size 1 Cup


 

This is a Freezer Friendly Recipe!

Freeze individual portions for easy re-heating later.

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