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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 356.4
  • Total Fat: 14.3 g
  • Cholesterol: 89.5 mg
  • Sodium: 930.6 mg
  • Total Carbs: 16.7 g
  • Dietary Fiber: 1.6 g
  • Protein: 37.9 g

View full nutritional breakdown of Oven Fried Chicken Parmesan calories by ingredient
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Oven Fried Chicken Parmesan

Submitted by: AMANDA102013

Introduction

A Classic Comfort Food. Serve over a small serving of Whole Wheat Pasta. I use cooking spray to get the crisp while "frying" it in the oven. It is still oil, so I did count the calories for about 20 seconds of spray. That is probably way more than needed, but I wanted to overestimate. It is still not much calorie wise because spraying the oil, gets it everywhere while still using less. A Classic Comfort Food. Serve over a small serving of Whole Wheat Pasta. I use cooking spray to get the crisp while "frying" it in the oven. It is still oil, so I did count the calories for about 20 seconds of spray. That is probably way more than needed, but I wanted to overestimate. It is still not much calorie wise because spraying the oil, gets it everywhere while still using less.
Number of Servings: 4

Ingredients

    *1 lb Boneless Skinless Chicken Breast (4 breasts,4ozeach)
    *1/4 Cup Whole Wheat Flour (enough to dust chicken)
    *1/2 Cup Italian Style Bread Crumbs
    *1/4 Cup Parmesan Cheese
    *4 Slices (1 oz each) Provolone Cheese
    *Salt to taste (1/2 tsp accounted for in nutrition facts)
    *Pepper to taste
    *Garlic Powder to taste
    *Cooking Spray as needed (I use the olive oil version, 20 seconds of spray accounted for in nutrition)

Tips

Make sure you pay attention while cooking... The broiler is hot, you don't want to burn your crust or overcook your chicken. Make your own adjustments as far as distance from broiler. I usually use the center rack of the oven.


Directions

Turn on Broiler
1. Season Chicken Breasts with salt, pepper, and garlic. I like to do this first because the next step helps incorporate the spices.
2. Pound out chicken as thin as possible. If you have a particularly thick piece, butterfly cut it by slicing horizontally toward the longest part of the breast. Then unfolding.
3. Combine Parmesan Cheese with Bread crumbs
4. Dust each breast with flour.
5. Spray each floured chicken breast with cooking spray. Dredge into bread crumb mixture.
6. Lay Chicken Breasts onto baking pan prepared with cooking spray. Put under broiler until top sides get crisp, about 7-10 minutes. Remove, flip, make sure flip side is wet with spray, if not spray again. Replace under broiler until crispy.
7. Add slice of provolone to each breast. broil until just browned. Be careful not to overcook chicken.
8. Check if fully cooked. If its thin enough, this should not be a problem.
9. Serve over whole wheat pasta, topped with favorite sauce, with a side of steamed veggies.



Serving Size: Makes 4 Servings (4 oz Chicken Breast Each)

Number of Servings: 4

Recipe submitted by SparkPeople user AMANDA102013.






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