Baked Chicken Parmesan

Ingredients

1/3 cup + 2 teaspoons plain dried bread
crumbs
1/2 teaspoon salt
1/2 teaspoon dried oregano leaves
1/2 teaspoon dried basil leaves
1/2 teaspoon black pepper
12 ounces skinless boneless chicken breasts,
pounded thin
1 egg white, beaten
1 tablespoon + 1 teaspoon olive oil
2 cups sliced zucchini
1/2 cup diced onion
2 garlic cloves, minced
1 1/2 cups tomato puree
1/8 teaspoon crushed red pepper flakes
3/4 ounce grated Parmesan cheese

Procedure

Preheat oven to 425oF.

 

Spray an 8" square baking pan with nonstick cooking spray.

In gallon-size sealable plastic bag, combine bread crumbs and 1/4 teaspoon each of the 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 on 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 1 minute longer.

 

Stir in tomato puree and crushed red pepper; bring
mixture to a boil.

 

Reduce heat; simmer 20 minutes, stirring occasionally.

Stir in the remaining 1/4 teaspoon each salt, oregano,
basil and black pepper.

Pour tomato mixture over chicken and zucchini; sprinkle with cheese.

Bake 15 minutes, until mixture is bubbling and chicken is cooked through.

 

EACH SERVING PROVIDES: 1 Fat; 2 3/4
Vegetables; 2 1/2 Proteins; 1/2 Bread; 5
Optional Calories

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

Serving Information

• Serves: 4