Herbed Chicken Parmesan

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This lighter version of an Italian favorite loses some of the fat but none of the taste. We recommend rice-shaped orzo pasta with this saucy chicken entrée, but you can serve spaghetti or angel hair pasta instead.

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  • 4

Ingredients

  • 1/3 cup (1 1/2 ounces) grated fresh Parmesan cheese, divided
  • 1/4 cup dry breadcrumbs
  • 1 tablespoon minced fresh parsley
  • 1/2 teaspoon dried basil
  • 1/4 teaspoon salt, divided
  • 1 large egg white, lightly beaten
  • 1 pound chicken breast tenders
  • 1 tablespoon butter
  • 1 1/2 cups bottled fat-free tomato-basil pasta sauce (such as Muir Glen Organic)
  • 2 teaspoons balsamic vinegar
  • 1/4 teaspoon black pepper
  • 1/3 cup (1 1/2 ounces) shredded provolone cheese
  • Preparation
  • Preheat broiler.

Preparation

Step 1

Combine 2 tablespoons of Parmesan, breadcrumbs, parsley, basil, and 1/8 teaspoon salt in a shallow dish. Place egg white in a shallow dish. Dip each chicken tender in egg white; dredge in the breadcrumb mixture. Melt butter in a large nonstick skillet over medium-high heat. Add chicken; cook 3 minutes on each side or until done. Set aside.

Combine 1/8 teaspoon salt, pasta sauce, vinegar, and pepper in a microwave-safe bowl. Cover with plastic wrap; vent. Microwave sauce mixture at HIGH 2 minutes or until thoroughly heated. Pour the sauce over chicken in pan. Sprinkle evenly with the remaining Parmesan and provolone cheese. Wrap handle of pan with foil, and broil 2 minutes or until the cheese melts.

Nutritional Information
Calories:308 (30% from fat)
Fat:10.4g (sat 5.7g,mono 3g,poly 0.6g)
Protein:35.9g
Carbohydrate:16.2g
Fiber:1.8g
Cholesterol:88mg
Iron:2.3mg
Sodium:808mg
Calcium:249mg

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