Chicken parmigiana
4
Points®
Total time: 50 min • Prep: 15 min • Cook: 35 min • Serves: 4 • Difficulty: Easy
Our healthy version of this Italian classic is a guaranteed family hit. Use a high quality Parmesan cheese for the best flavour. Serve it with roasted broccoli and whole wheat spaghetti on the side.
Ingredients
Olive oil cooking spray
3 spray(s)
Uncooked boneless skinless chicken breast
1 pound(s), (four 4 oz pieces), pounded thin
Egg whites
2 serving(s), large, lightly beaten
Dried plain breadcrumbs
½ cup(s)
Italian seasoning
1 tbsp(s)
Olive oil
½ tsp(s), or to taste
Canned tomato sauce
1½ cup(s)
Part-skim mozzarella cheese
½ cup(s), shredded, shredded
Grated Parmesan cheese
2 tbsp(s)
Instructions
1
Preheat oven to 350°C(186°F). Coat an 8-inch square pan with cooking spray.
2
Place chicken between two sheets of wax paper; using a rolling pin, pound chicken to 1/4-inch thickness.
3
Place egg whites in a shallow bowl. In another shallow bowl, combine bread crumbs with Italian seasoning and salt. Dip chicken in egg whites; turn to coat. Dip chicken in bread crumb mixture; turn to thoroughly coat.
4
Coat a large skillet with cooking spray and add oil; heat over medium-high heat. When hot, add chicken and cook until lightly browned and no longer pink in center, about 4 minutes per side (cook chicken in batches if necessary).
5
Pour 1/2 cup of sauce into prepared baking dish; place chicken in pan in a single layer. Pour remaining sauce evenly over chicken; sprinkle with both cheeses. Bake until chicken is cooked through and cheese is bubbly, about 25 minutes.
6
Yields 1 piece of chicken per serving.
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