Lite-side Chicken Parmesan
- Number of Servings: 4
Ingredients
fresh garlic, mincedfresh onion, choppedextra-virgin olive oiltomato pastetomatos, canned, choppedtomato saucesugaroregano (dried, but fresh is better-increase to 1/4 cup chopped) basil (dried, but fresh is better, increase to 1/4 cup chopped)chili pepper flakesboneless, skinless chicken breast 4 pieces, 3 oz eachfreshly grated parmesan or romanolight or fat-free mozzarella
In sauce pan, saute' onion and garlic in 1 TB olive oil over medium low heat until aromatic. Add basil, oregano, and chili flakes, stir around for about 15 seconds. Add canned tomatos, tomato sauce, tomato paste and sugar, stir and bring to a gentle boil. Reduce heat and simmer for at least 30 minutes, stirring often. Move simmering sauce to a back burner on low, stirring occasionally.
Preheat oven to 375 degrees F
Take each chicken breast and place between two pieces of plastic wrap. Sprinkle top layer of plastic wrap with water and pound out chicken till evenly flat, about 1/3 inch thick. (A smooth meat pounder works best).
Heat non-stick skillet over medium heat. Lightly salt and pepper both sides of chicken. Add 1 TB olive oil to skillet and saute' chicken till nicely browned on both sides. (This may need to be done in two batches to prevent over-crowding the skillet). Remove browned chicken from skillet and place in an 8" x 12" baking dish, preferably non-stick or glass. Pour sauce over chicken. Sprinkle with mozzarella and parmesan. Bake for 15 minutes or till cheese and sauce are bubbly all the way through.
Number of Servings: 4
Recipe submitted by SparkPeople user BMXWHEELIE.
Preheat oven to 375 degrees F
Take each chicken breast and place between two pieces of plastic wrap. Sprinkle top layer of plastic wrap with water and pound out chicken till evenly flat, about 1/3 inch thick. (A smooth meat pounder works best).
Heat non-stick skillet over medium heat. Lightly salt and pepper both sides of chicken. Add 1 TB olive oil to skillet and saute' chicken till nicely browned on both sides. (This may need to be done in two batches to prevent over-crowding the skillet). Remove browned chicken from skillet and place in an 8" x 12" baking dish, preferably non-stick or glass. Pour sauce over chicken. Sprinkle with mozzarella and parmesan. Bake for 15 minutes or till cheese and sauce are bubbly all the way through.
Number of Servings: 4
Recipe submitted by SparkPeople user BMXWHEELIE.
Nutritional Info Amount Per Serving
- Calories: 294.9
- Total Fat: 10.4 g
- Cholesterol: 54.0 mg
- Sodium: 1,273.8 mg
- Total Carbs: 24.6 g
- Dietary Fiber: 5.6 g
- Protein: 28.6 g
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