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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 223.4
  • Total Fat: 3.3 g
  • Cholesterol: 71.2 mg
  • Sodium: 398.5 mg
  • Total Carbs: 13.5 g
  • Dietary Fiber: 0.7 g
  • Protein: 32.7 g

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

Submitted by: LEDANSER

Introduction

This recipe comes from Americas Test Kitchen's Family Cookbook with a few modifications...
Using store bought Italian Style Bread crumbs and boneless skinless chicken breasts, not cutlets. I cut 2 breasts in half for my kids and I, each of us eating one half, while husband and father-in-law each ate a whole...
Served with Basic Polenta and Light Tomato Sauce. Recipes and calories separate.
This recipe comes from Americas Test Kitchen's Family Cookbook with a few modifications...
Using store bought Italian Style Bread crumbs and boneless skinless chicken breasts, not cutlets. I cut 2 breasts in half for my kids and I, each of us eating one half, while husband and father-in-law each ate a whole...
Served with Basic Polenta and Light Tomato Sauce. Recipes and calories separate.

Number of Servings: 8

Ingredients

    1 1/2 c. Progresso Italian Style Bread Crumbs
    1 oz. Parmesan, grated
    1/2 c. all-purpose flour
    1 1/2 tsp. garlic powder
    Salt & Pepper
    3 lg egg whites
    1 tbsp. water
    4 boneless skinless chicken breasts, fat trimmed
    2 c. Light Tomato Sauce, warmed (recipe separate and calories not included)
    1 tbsp. fresh basil, minced


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Directions

1. Adjust an oven rack to the middle position and heat the oven to 475 degrees. Add breadcrumbs to a 12-inch skillet and toast over medium heat, stirring often, until golden. Spread the bread crumbs in a shallow dish and cool slightly; when cool, stir in Parmesan.

2. In a second shallow dish, combine the flour, garlic powder, 1 tbsp sal, and 1/2 tsp pepper together. In a third shallow dish, whisk the egg whites and water together.

3. Line a rimmed baking sheet with foil, place a wire rack on top and spray the rack with vegetable oil spray. Pat the chicken dry with paper towels, then season with salt and pepper. Lightly dredge the cutlets in the flour, shaking off the excess, then dip into the egg whites, and finally coat with the breadcrumbs. Press on the breadcrumbs to make sure the adhere. Lay the chicken on the wire rack.

4. Spray the tops of the chicken with vegetable spray. Bake until the meat is no longer pink in the center and feels firm when pressed with the finger, 15-20 minutes.

5. Remove the chicken from the oven. Sprinkle with the basil and serve atop 1/4 cup of Light Tomato Sauce (recipe separate).

Serving Size: 1/2 a breast






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