Lightened Chicken and Eggplant Parmesan
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
1 small eggplant, trimmed and cut into 8 round slices1/2 tsp. dried Italian seasoningsalt and pepper1/3 cup all-purpose flour1/8 tsp. cayenne pepper2 large egg whites, lightly beaten3 cups crispy rice cereal, such as Rice Chex, finely crushed2 Tbsp. grated parmesan cheese4 boneless skinless breast cuts (12-14 oz total)4 tsp. extra virgin olive oil1 1/2 cup crushed tomatoes1/2 cup shredded part-skim mozzarella cheese
1. Preheat the broiler. Mist boths ices of the eggplant slices with cooking spray and sprinkle both sices with Italian seasoning, 1/4 tsp. salt and 1/4 tsp. pepper. Place on a rimmed baking sheet and broil until browned and tender, turning once, about 6 minutes. Set aside. Reduce oven temperature to 425F.
2. Combine flour and cayenne in a shallow dish. Combine the egg whites and 1 tsp. water in a second dish. Combine the cereal and parmesan cheese in a third dish. Working with 1 piece of chicken at a time, dredge with the four and tap off the excess. Coat with the egg whites and then place in the cereal mix and press until well coated on both sides. Repeat with the remaining chicken.
3. Mist a large nonstick skillet with cooking spray and heat over medium-high heat. Add oil and then the pieces of coated chicken. Cook, turning once, until the chicken is golden, about 2 minutes on each side. Transfer to a 9x13 baking dish coated with nonstick cooking spray.
4. Place 2 eggplant slices on each chicken and top evenly with the sauce and cheese. Return to the oven and back until the cheese is melted and lightly browned, 10-15 minutes.
Serving Size: Makes 4 servings
Number of Servings: 4
Recipe submitted by SparkPeople user CMYANG.
2. Combine flour and cayenne in a shallow dish. Combine the egg whites and 1 tsp. water in a second dish. Combine the cereal and parmesan cheese in a third dish. Working with 1 piece of chicken at a time, dredge with the four and tap off the excess. Coat with the egg whites and then place in the cereal mix and press until well coated on both sides. Repeat with the remaining chicken.
3. Mist a large nonstick skillet with cooking spray and heat over medium-high heat. Add oil and then the pieces of coated chicken. Cook, turning once, until the chicken is golden, about 2 minutes on each side. Transfer to a 9x13 baking dish coated with nonstick cooking spray.
4. Place 2 eggplant slices on each chicken and top evenly with the sauce and cheese. Return to the oven and back until the cheese is melted and lightly browned, 10-15 minutes.
Serving Size: Makes 4 servings
Number of Servings: 4
Recipe submitted by SparkPeople user CMYANG.
Nutritional Info Amount Per Serving
- Calories: 410.2
- Total Fat: 12.9 g
- Cholesterol: 71.0 mg
- Sodium: 488.4 mg
- Total Carbs: 40.1 g
- Dietary Fiber: 5.2 g
- Protein: 34.2 g
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