Recipe for Baked Chicken Parmesan
Chicken, Poultry & Duck

BAKED CHICKEN PARMESAN

    Baked Chicken Parmesan

    1/3 cup plus 2 teaspoons plain dried bread crumbs
    1/2 teaspoon salt, divided
    1/2 teaspoon dried oregano leaves, divided
    1/2 teaspoon dried basil leaves, divided
    1/2 teaspoon black pepper, divided
    12 ounces boneless chicken breasts, pounded thin
    1 egg white, beaten
    1 tablespoon plus 1 teaspoon olive oil
    2 cups sliced zucchini
    1/2 cup diced onion
    2 garlic cloves, minced
    1 1/2 cups tomatoes puree
    1/8 teaspoon crushed red pepper flakes
    3/4 ounce grated Parmesan cheese

    Preheat oven to 425 degrees F. Spray an 8-inch square baking pan with nonstick cooking spray.

    In gallon-size sealable plastic bag, combine bread crumbs and 1/4 teaspoon each of salt, oregano, basil and black pepper; seal bag and shake to blend.

    Dip one chicken breast into egg white, turning to coat. Add to bag; seal bag and shake to coat. Place coated chicken breast on large plate; repeat, using remaining chicken breasts.

    In large nonstick skillet, heat oil; add coated chicken breasts. Cook over medium-high heat, 1 minute each side, until lightly browned; transfer to prepared baking pan. Add zucchini to skillet; cook, stirring constantly, until golden brown.

    Arrange zucchini around chicken in pan. Add onion to skillet; cook, stirring constantly, until golden brown. Stir in garlic; cook one minute longer. Stir in tomatoes puree and crushed red pepper; bring mixture to a boil. Reduce heat; simmer 20 minutes, stirring occasionally. Stir in remaining 1/4 teaspoon each of salt, oregano, basil and black pepper.

    Pour tomatoes mixture over chicken over chicken and zucchini; sprinkle with cheese. Bake 15 minutes - until mixture is bubbling and chicken is cooked through.

    Serves 4.

    Per serving: 264 calories; 27 g protein; 8 g fat; 22 g carbohydrate; 135 mg calcium; 906 mg sodium; 54 mg cholesterol; 3 g dietary fiber

    5 WW points


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