Heart Healthy Chicken Parm

By Tonya_Speed

NUTRITION per serving: 354 Calories; 8g Fat; 50g Protein; 19g Carbohydrate; 3g Dietary Fiber; 111mg Cholesterol; 353mg Sodium. Exchanges: 1/2 Grain (Starch); 6 1/2 Lean Meat; 1 1/2 Vegetable; 1/2 Fat. Points: 7

Ingredients

• 2 slices whole wheat bread, torn into pieces
• 1 tablespoon grated Parmesan cheese
• 1 teaspoon olive oil
• Salt and pepper, to taste
• 2 tablespoons flour
• 1 large egg white
• 4 (6-oz.) boneless skinless chicken breast halves
• 3/4 cup shredded part-skim Mozzarella cheese
• 1 (28-oz.) can low sodium whole peeled tomatoes in puree
• 1 clove garlic, pressed

Details

Servings 4
Adapted from savingdinner.com

Preparation

Step 1

Preheat oven to 425 degrees and position rack in the upper third. Line a rimmed baking sheet with aluminum foil wrap; set aside. In a food processor, place bread, Parmesan, oil, salt and pepper; pulse until coarse crumbs form; transfer to a shallow bowl. Place flour in a second shallow bowl; season with salt and pepper. Place egg white in a third shallow bowl and beat with a fork until frothy. Dip the top side of each chicken piece first in flour, shaking off excess, then in egg white, letting excess drip off, then in breadcrumbs, pressing to adhere (do not bread other side); place on prepared baking sheet, breaded side up. Bake until breadcrumbs are crisp and browned, 8 to 10 minutes. Remove from oven and sprinkle with Mozzarella; continue to bake until chicken is opaque throughout and cheese is lightly browned, 2 to 4 minutes. Meanwhile, in a large skillet, place tomatoes, breaking them up with the back of a spoon. Add garlic; season with salt and pepper. Bring to a boil then reduce heat and simmer until sauce has thickened, 6 to 8 minutes. Serve chicken with a generous amount of tomato sauce.

SERVING SUGGESTION: Serve Angel Hair pasta on the side. Add a big salad tossed with Easy Balsamic Vinaigrette (see recipe).
GLUTEN FREE: Use gluten free bread and flour. Make sure tomatoes are gluten free.