Tuesday, April 26, 2011

Low Fat Chicken Parmesean

This recipe is for 4 people. If cooking for less, adjust accordingly.

Ingredients

  • 4 boneless chicken breasts, pounded to 1/2 inch thickness
  • 1 egg
  • 1/2 cup milk (2 %)
  • seasoned bread crumbs (Italian) 
  • 2-3 tablespoons olive oil
  • Mozzarella cheese slices (low fat)
  • 1 jar (16 oz) spaghetti sauce
  • Parmesan cheese

Nutrition Facts

Amount Per Serving %DV
Serving Size 266g
Recipe makes 4 servings
Calories 405  
Calories from Fat 237 55%
Total Fat 18g 34%
Saturated Fat 10.47g 42%
Trans Fat 0.01g  
Cholesterol 123mg 41%
Sodium 878mg 37%
Potassium 578mg 17%
Total Carbs 18.31g 5%
Dietary Fiber 2.9g 10%
Sugars 12.3g 8%
Protein 27.6g 44%

 

Directions

The ingredients have been scaled to 4 servings. These directions are for 4 servings.
  1. Whisk together the egg and milk. Dip the chicken breasts in milk and egg mixture and then in bread crumbs. Heat olive oil in a large skillet over medium-high heat. Brown the chicken in the hot oil on both sides until golden, about 3 to 4 minutes on each side. Set chicken in a baking dish.
  2. Slice 8 pieces of mozzarella cheese and put two on each chicken breast (just a suggestion...I used less to cut back on fat). Pour 1 jar of your favorite spaghetti sauce over all. Sprinkle with Parmesan cheese and a little more mozzarella and bake at 350° for about 25 to 30 minutes, or until bubbly. Serve with spaghetti, garlic bread and a nice green salad                  
  3. ***Spaghetti is not factored into nutritional content. I did not have it with mine...just the chicken and a salad.

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