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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 190.2
  • Total Fat: 5.5 g
  • Cholesterol: 66.7 mg
  • Sodium: 202.0 mg
  • Total Carbs: 6.5 g
  • Dietary Fiber: 0.0 g
  • Protein: 28.7 g

View full nutritional breakdown of Chicken Parmasan calories by ingredient
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Chicken Parmasan

Submitted by: 7777BEV

Introduction

Because you use a tiny amount of healthy olive oil, this chicken tastes and looks fried. Very moist and flavorful. Choose your favorite sauce and pasta for a healthy Italian meal or cut it up on a bed of fresh greens for a tasty salad. Because you use a tiny amount of healthy olive oil, this chicken tastes and looks fried. Very moist and flavorful. Choose your favorite sauce and pasta for a healthy Italian meal or cut it up on a bed of fresh greens for a tasty salad.
Number of Servings: 6

Ingredients

    3 boneless, skinless chicken breast halves (about 7 oz. each)
    2 egg whites
    1 T. water
    15 low sodium saltines
    1/8 tsp. fresh ground pepper
    1/4 tsp. Italian seasoning
    1 tsp. olive oil, divided
    3 oz. Cabot 50% reduced fat cheddar cheese, divided
    6 tsp. parmesan cheese

Directions

Place chicken breast (one at a time) between plastic wrap and using the flat side of a meat tenderizer, pound it lightly until breast is thin. Do this with the remaining two.

Cut each one in half to make a total of 6 pieces.

In a shallow bowl beat the egg whites with the water. Set aside.

In a plastic food storage bag, crush the crackers and pour them into another shallow bowl. Add pepper and Italian seasoning and mix through.

Spray a large skillet with non stick cooking spray. Heat over medium heat and add 1/2 tsp. olive oil.

Dip each chicken piece into the egg white coating completely and then dip into the cracker mixture. Place into skillet and cook until nicely browned and then add last 1/2 tsp. olive oil and flip chicken over to finish browning and is cooked through.

Place chicken in large dish; top each piece with 1 tsp of parmesan cheese and then 1/2 oz. of the cheddar cheese. Cover with plastic wrap and microwave for 2-3 minutes until the cheese melted.

Serve with your favorite sauce and side of pasta.

6 servings of 1 piece each.

Number of Servings: 6

Recipe submitted by SparkPeople user 7777BEV.






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