Friday, October 1, 2010

Figure Friendly Chicken Parmesan

Parmigiana originated in Southern Italy. It is a baked dish made with fried eggplant layered with cheese. Variations, such as Chicken Parmigiana or Chicken Parmesan, were developed in other countries where there were large numbers of Italian immigrants.

This recipe is a healthy version of Chicken Parmesan. You don't have to feel guilty when you indulge in this delicious dish. To make this dish even more figure friendly, I use whole wheat noodles. They are a little darker than regular noodles, but I cannot tell a difference in the taste. I really like that each serving is baked in separate dishes. It makes for a nice presentation.

Chicken Parmesan
from: The Complete Cooking Light Cookbook

 Yield 4 servings

4 (4 ounces) skinned, boned chicken breast halves
1/2 cup seasoned breadcrumbs
1/4 cup grated Parmesan cheese
1/2 tsp dried Italian seasoning
1/8 tsp black pepper
1/3 cup all-purpose flour
2 large egg whites, lightly beaten
2 tsp. olive oil
4 cups hot cooked spaghetti (about 8 ounces uncooked pasta)
3 cups Ultimate Quick-and-Easy Pasta Sauce
1 cup (4 ounces) preshredded mozzarella cheese
Chopped fresh basil (optional)


1. Place chicken between 2 sheets of heavy-duty plastic wrap; flatten to 1/4-inch thickness using a meat mallet or rolling pin.

2. Combine breadcrumbs, Parmesan cheese, Italian seasoning, and pepper in a shallow dish. Dredge 1 chicken breast half in flour. Dip chicken breast in egg whites;dredge in breadcrumb mixture. Repeat procedure with remaining chicken, flour, egg whites, and breadcrumb mixture.
3. Heat oil in a large nonstick skillet over medium-high heat. Add chicken, and cook 5 minutes on each side or until done

4. Preheat broiler.

5. Place 1 cup spaghetti in each of 4 gratin dishes. Spoon 1/2 cup Ultimate Quick-and Easy Pasta sauce over each serving. Top each with 1 chicken breast half. Spoon 1/4 cup sauce over each serving. Sprinkle each serving with 1/4 cup mozzarella cheese. Place gratin dishes on baking sheet; broil 3 minutes or until cheese melts Garnish with basil, if desired.

CALORIES 614 (19% from fat); FAT 12.8g (sat 5g, mono 4.8g, poly 1.5g); PROTEIN 49.1g; CARB 74.8g; FIBER 5.4g; CHOL 86mg; IRON 6.1mg; SODIUM 937mg; CALC 375mg

Ultimate Quick-and- Easy Pasta Sauce
You can substitute crushed or whole tomatoes for the diced. Crushed will give you a smooth, thick sauce; whole add a nice chunkiness. Serve this sauce with your favorite pasta.

1 tsp. olive oil
1 cup chopped onion
4 garlic cloves, minced
1/2 cup dry red wine or 2 T. balsamic vinegar
1 T. sugar
1 T. chopped fresh or 2 tsp. dried basil
2 T. tomato paste
1/2 tsp. dried Italian seasoning
1/4 black pepper
2 (14.5 ounce) cans diced tomatoes, undrained
2 T. chopped fresh parsley

1. Heat oil in a saucepan or large skillet over medium-high heat. Add onion and garlic; saute 5 minutes. Stir in wine and next 6 ingredients, and bring to a boil. Reduce heat to medium, and cook, uncovered, about 15 minutes. Stir in parsley. Yield: 3 cups (serving size 1 cup).

calories 126
fat 2.3 grams

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