Low Fat 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

Get Real Free Samples That Are Updated Daily

Join The MyFreeDeals Community for Free Money Saving Classes

Comments

comments

Thanks! You've already liked this