Ellie's Chicken Parmesan
By Ellie Krieger, MS, RD
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Ingredients
- 4 slices whole-wheat bread (1 ounce each)
- 1 teaspoon dried oregano
- 1/2 teaspoon garlic powder
- 4 teaspoons paprika
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 2 egg whites
- 1/2 cup skim milk
- 1/2 cup flour
- Four (6 oz.) skinless boneless chicken breast halves, pounded to 1/2-inch thickness
- Olive oil cooking spray
- 1 jar good-quality marinara sauce (about 3-1/2 cups)
- 3/4 cup (3 ounces) shredded part-skim mozzarella cheese
- 2 tablespoons (1/2 ounce) shredded parmesan cheese
Cooking Instructions
- Preheat the oven to 350 degrees F.
- Place the bread in the bowl of a food processor and process until fine crumbs are formed, about 25-30 seconds. Put the crumbs on a baking sheet and bake for 12 minutes, until golden. (You will wind up with about 1-1/3 cups toasted crumbs)
- In a medium bowl, toss the crumbs with oregano, garlic powder, paprika, 1/4 teaspoon salt and 1/4 teaspoon pepper. In another bowl whisk the egg whites and milk together. In a third bowl stir together the flour, and the remaining 1/4 teaspoon salt and 1/4 teaspoon black pepper. Dip each piece of chicken, one piece at a time, in flour, shaking off excess, then egg, then bread crumbs, shaking off excess.
- Increase oven temperature to 400 degrees F. Place breaded breasts in a glass baking dish and spray on each side with cooking spray, about 5 seconds total per side. Bake breasts until cooked though and crumbs are browned, about 15 minutes. Top with marinara sauce, mozzarella and parmesan and return to oven for an additional 10 minutes, until cheese is bubbling.
Recipe provided courtesy of Ellie Krieger. © 2008-2009 In Balance, LLC. All Rights Reserved.
To learn more about Ellie Krieger, MS, RD -- New York Times bestselling author and host of Food Network’s Healthy Appetite -- go to www.elliekrieger.com.
For more of Ellie Krieger's recipes, eat-smart advice, and tips, check out her Kaboose column, Great Food, Healthy Family.
Nutrition Facts
Servings per Recipe:
4 (serving size: 1 piece of chicken with sauce and cheese)
Calories: 410
Total Fat: 11g
Sat: 4.5g
Mono: 2.7g
Poly: 1.2g
Protein: 50g
Carb: 31g
Fiber: 2g
Cholesterol: 110mg
Sodium: 1200mg
4 (serving size: 1 piece of chicken with sauce and cheese)
This dish is an excellent source of protein, vitamin A, riboflavin, niacin, vitamin B6, vitamin C, calcium, iron, phosphorus, and selenium. It's also a good source of thiamin, vitamin B12, pantothenic acid, Iodine, magnesium, manganese, potassium, and zinc.
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