4

Chicken Parmigiana

Total Time
50 min
Prep
15 min
Cook
35 min
Serves
4
Difficulty
Moderate
Our healthy version of this Italian classic is a guaranteed family hit. Use a high quality Parmesan cheese for the best flavor.
Ingredients

olive oil cooking spray

3 spray(s)

uncooked boneless skinless chicken breast(s)

1 pound(s), four 4-oz pieces

egg white(s)

2 item(s), lightly beaten

dried plain breadcrumbs

½ cup(s)

Italian seasoning

1 Tbsp

table salt

½ tsp, or to taste

olive oil

1 tsp

canned tomato sauce

1½ cup(s)

part-skim mozzarella cheese

½ cup(s), shredded

grated Parmesan cheese

2 Tbsp

Instructions

  1. Preheat oven to 350ºF. Coat a large baking pan with cooking spray.
  2. Place chicken between two sheets of wax paper; using a rolling pin, pound chicken to 1/4-inch thickness. (To watch a video of this technique, click here.)
  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. Yields 1 piece of chicken per serving.
Notes
SERVING SUGGESTION: Roast the broccoli with 1 tsp oil (per serving), salt and pepper and serve with 3/4 cooked spaghetti per serving. Adds 5 SmartPoint values per serving.

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