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| RECIPE FOR BAKED CHICKEN PARMESAN |
| Title: | Baked Chicken Parmesan | | Category: | Chicken | | Rating: |  | Instructions:
Baked Chicken Parmesan
1/3 cup plus 2 teaspoons plain dried bread crumbs
1/2 teaspoon salt, divided
1/2 teaspoon dried oregano leaves, divided
1/2 teaspoon dried basil leaves, divided
1/2 teaspoon black pepper, divided
12 ounces boneless chicken breasts, pounded thin
1 egg white, beaten
1 tablespoon plus 1 teaspoon olive oil
2 cups sliced zucchini
1/2 cup diced onion
2 garlic cloves, minced
1 1/2 cups tomatoes puree
1/8 teaspoon crushed red pepper flakes
3/4 ounce grated Parmesan cheese
Preheat oven to 425 degrees F. Spray an 8-inch square baking pan with nonstick cooking
spray.
In gallon-size sealable plastic bag, combine bread crumbs and 1/4 teaspoon each of
salt, oregano, basil and black pepper; seal bag and shake to blend.
Dip one chicken breast into egg white, turning to coat. Add to bag; seal bag and
shake to coat. Place coated chicken breast on large plate; repeat, using
remaining chicken breasts.
In large nonstick skillet, heat oil; add coated chicken breasts. Cook over
medium-high heat, 1 minute each side, until lightly browned; transfer to
prepared baking pan. Add zucchini to skillet; cook, stirring constantly, until
golden brown.
Arrange zucchini around chicken in pan. Add onion to skillet;
cook, stirring constantly, until golden brown. Stir in garlic; cook one minute
longer. Stir in tomatoes puree and crushed red pepper; bring mixture to a boil.
Reduce heat; simmer 20 minutes, stirring occasionally. Stir in remaining 1/4 teaspoon
each of salt, oregano, basil and black pepper.
Pour tomatoes mixture over chicken over chicken and zucchini; sprinkle with
cheese. Bake 15 minutes - until mixture is bubbling and chicken is cooked
through.
Serves 4.
Per serving: 264 calories; 27 g protein; 8 g fat; 22 g carbohydrate; 135 mg
calcium; 906 mg sodium; 54 mg cholesterol; 3 g dietary fiber
5
WW points
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