Chicken Parmesan - Healthier

Chicken Parmesan - Healthier
Chicken Parmesan - Healthier

PREP TIME

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minutes

TOTAL TIME

--

minutes

SERVINGS

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servings

PREP TIME

--

minutes

TOTAL TIME

--

minutes

SERVINGS

--

servings

Ingredients

  • Marinara Sauce Ingredients:

  • 2

    cloves garlic

  • 3

    cups roma tomatoes

  • 1/2

    large onion

  • 1- 1/2

    T. tomato paste

  • 1

    T. basil

  • Chicken Parmesan and Pasta Ingredients:

  • 1/4

    c. whole wheat bread crumbs

  • 1/8

    c. parmesan cheese

  • 1/4

    c. egg whites

  • 4

    ,4oz chicken breast, raw

  • 1

    c. whole wheat pasta

  • 1/4

    c. low fat mozzarella cheese

  • 1

    T. Basil

Directions

Directions: To prepare the chicken: Preheat oven to 400°F. In a medium-mixing bowl, combine breadcrumbs and parmesan cheese. In another medium bowl, add the egg whites. Next, dip each chicken breast in the egg white batter, making sure to cover the entire piece of chicken. Then, place the egg-covered chicken breast in the breadcrumb/ parmesan mixture. Evenly coat both sides. Spray a cooking pan with cooking spray and place each breaded chicken breast on the pan. Allow the chicken to bake for about 10 minutes on each side. In the meantime boil water and prepare pasta according to package directions and set aside. To make the tomato sauce: To achieve best tasting tomato sauce, place all ingredients in a crockpot on low heat for 6-8 hours. Otherwise, combine garlic, tomatoes, onion, tomato paste and basil in a medium saucepan and cook on medium-high heat for about 45 minutes. After chicken has become crispy and is fully cooked, allow it to cool for a few minutes and then add ¼ c. of homemade tomato sauce on top of each chicken breast. Then, sprinkle 2 T. of low fat mozzarella on top of the sauce and place the chicken back in the oven on “broiler” for about 3 minutes or until cheese has fully melted. Once the mozzarella has melted, take the chicken breast out of the oven and place 1 piece on a plate along with 1/3 c. of pasta and another ¼ c. of sauce. Sprinkle lightly with parmesan and enjoy! Nutrition Facts: Serves: 3, Serving Size: 1 chicken breast and 1/3 c. of pasta; Calories Per Serving: 283; Total Fat: 4g; Protein: 34g; Carbohydrate: 30g; Fiber: 6g; Sugar: 7g; Sodium: 448mg Note: Just like you do with all of our meals, serve this with a generous portion of veggies. We actually steam broccoli and mushrooms and mix them right in with this meal--yum!

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