Baked Chicken Parmesan
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Ingredients
- 1 egg
- 1 tablespoon water
- 1/2 cup pine nuts, finely chopped
- 1/4 cup whole wheat bread crumbs
- 1/2 teaspoon Italian seasoning
- 4 chicken cutlets (about 3 ounces each)
- 2 cups prepared marinara sauce
- 1/4 cup shredded part-skim mozzarella cheese (about 2 ounces)
Details
Servings 4
Adapted from flatbellydiet.prevention.com
Preparation
Step 1
1. Preheat the oven to 425°F. Coat a baking sheet with cooking spray.
2. Whisk the egg with the water in a shallow dish. Combine the pine nuts, bread crumbs, and seasoning in another shallow dish. Dip the chicken into the egg and then the nut mixture. Arrange on the prepared baking sheet and coat with cooking spray.
3. Bake for 10 minutes. Turn over the breasts and top each with 1/2 cup of the marinara sauce and some of the cheese. Bake for 5 to 10 minutes longer or until the cheese has melted and the chicken is cooked through.
Recipe Tip
Make It a Flat Belly Meal: Serve 2 cups steamed spaghetti squash (84). Total meal: 411 calories
CALORIES : 327cal
CARBS : 14g
FAT : 18g
PROTEIN : 29g
FIBER : 3g
SODIUM : 673mg
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