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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 486.7
  • Total Fat: 7.0 g
  • Cholesterol: 81.7 mg
  • Sodium: 1,009.8 mg
  • Total Carbs: 60.6 g
  • Dietary Fiber: 9.0 g
  • Protein: 44.3 g

View full nutritional breakdown of Baked Chicken Parmesan calories by ingredient
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Baked Chicken Parmesan

Submitted by: MYZY3175

Introduction

Baked Variation Baked Variation
Number of Servings: 2

Ingredients

    1 chicken breast (Yes 1 whole breast)
    1/4 Cup Italian Style Bread Crumbs
    1 Egg White
    4 oz Whole Wheat Spaghetti
    1 cup Spaghetti sauce
    1/4 cup Mozzarella Cheese (low fat)
    2 Tbsp Reduced Fat Parmesan Cheese
    Mazola Olive oil pan spray

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Directions

Place 1 chicken breast (or 2 halves) between plastic wrap and beat out to about 1/4 inch thick or so. If using 1 whole breast cut in half.

Heat Oven to 350 degrees

Put egg white in a shallow dish and coat each half of the breast with it, and then dredge through the italian seasoning.

Spray a baking dish with some no stick spray, I use the mazola olive oil spray, no calories no fat.

Place each half into the dish and bake at 350 for about 20 minutes depending on how thin you pounded them to.

While those are cooking, prepare your pasta according to package directions and heat up your spaghetti sauce.

When everything is done I put the Mozzarella cheese, 1/8 of a cup each covers it nicely, on top of the chicken and let it melt down a little. Then about 1 cup of cooked pasta on each plate then the chicken, cover it with half of the spaghetti sauce and 1 tbsp each of parmesan cheese.

Serve with a nice side salad... Yummy :D Very easy, kind of high on sodium, but very good.

Most of the chicken you buy in the store is not cut into halves for you, you should check your portions on this to determine how much is actually a serving, I know the breasts I bought were a whole breast and to cut them in half. If they have that little white ligament in the middle you should cut it in half around there.



Number of Servings: 2

Recipe submitted by SparkPeople user MYZY3175.






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