Skinny Chicken Parmesan
Cooking spray or oil mister
3 boneless, skinless chicken breasts (8 ounces each), fat trimmed
3⁄4 teaspoon kosher salt
1⁄2 cup seasoned whole wheat bread crumbs, homemade (see page 110) or store-bought
3 tablespoons grated Parmesan cheese
2 teaspoons melted unsalted butter
1 tablespoon olive oil
2 cups Quickest Marinara Sauce (page 94) or store-bought marinara sauce
9 tablespoons part-skim mozzarella cheese
Preheat the oven to 450°F. Lightly spray a large baking sheet with oil.
Slice the chicken breasts in half horizontally to make 6 cutlets. Season both sides with salt.
In a shallow bowl, combine the bread crumbs and Parmesan. In a small bowl, combine the butter and olive oil. Brush the butter and oil on both sides of the chicken, dredge the chicken in the bread crumb mixture, and put the chicken on the prepared baking sheet. Lightly spray oil on top of the chicken.
Bake until golden on the bottom, about 20 minutes. Turn the chicken over and bake until the center is cooked through and the bottom is golden, 5 to 6 minutes.
Meanwhile, in a large, deep covered skillet, cook the marinara sauce over medium heat until heated through, 2 to 3 minutes.
Place the baked chicken in the skillet and top each piece with 11⁄2 tablespoons of themozzarella. Cover the pan and cook until the cheese melts, 3 to 4 minutes. Serve hot.
Serves: 6 | Serving Size: 1/2 chicken breast
Per serving: Calories: 163; Total Fat: 10g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 27mg; Sodium: 751mg; Total Carbohydrate: 11g; Dietary Fiber: 3g; Sugars: 5g; Protein: 11g
Nutrition Bonus: Potassium: 67mg; Vitamin A: 9%; Vitamin C: 3%; Calcium: 9%; Iron: 4%