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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 299.6
  • Total Fat: 11.3 g
  • Cholesterol: 82.7 mg
  • Sodium: 711.6 mg
  • Total Carbs: 11.5 g
  • Dietary Fiber: 3.8 g
  • Protein: 39.1 g

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MAKEOVER: Parmesan Chicken with Tomato-Basil Salad (Chef Meg's Makeover) (by DMATTISON)

Submitted by: DMATTISON

View the original recipe for Skinny Chicken Parmesan Salad

Introduction

While Chicken Parmesan is traditionally fried, this lighter version is delightful atop a hearty green salad. While Chicken Parmesan is traditionally fried, this lighter version is delightful atop a hearty green salad.
Number of Servings: 4

Ingredients

    1 pound boneless, skinless chicken
    breasts (2 breasts)
    1/8 C flax meal
    1/8 C whole wheat flour
    4 TBS egg substitute
    6 tbsp grated Parmesan cheese
    1 tsp fines herbes, dried (mixture of dried
    chives, parsley, basil, and tarragon)
    3 plum (Roma) tomatoes, seeded and
    chopped
    4 TBS Newman's Own lite balsamic dressing
    Dash of black pepper
    4 C mixed baby spinach and romaine lettuce leaves

Directions

1. Trim any visible fat from the chicken breasts
and slice them into four 4-ounce servings.
Place the chicken between two sheets of wax
paper or plastic wrap. Pound with the bottom
of a pan or rolling pin until the meat is 1⁄4- to
1⁄2-inch thick.
2. Prepare three pie plates or flat-bottomed
bowls and place the flour, egg substitute, and
Parmesan in each respectively. Toss the dried
herbs in with the cheese. Working with one
piece of chicken at a time, dip the meat into the
flour, then the egg, and finally the cheese.
Shake off any excess egg white before coating
with the cheese. It is best to use one hand for
the dry coatings and one for the wet to avoid
clumping the batter.
3. Bake at 385 degree for apx. 12-15 minutes, broil for 2 min at the end if chicken needs crisping
4. While the chicken is cooking, combine the
tomato and basil in a small bowl. Toss with balsamic dressing.
5. To serve, toss the greens with the tomato
and dressing and divide among four plates. Top
with the chicken.






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