Chicken Parmigiana with Pasta
- Number of Servings: 1
Ingredients
1 egg white1 boneless, skinless chicken breast (about 6 oz.)1/4 tsp salt1/4 cup whole-grain seasoned breadcrumbsVegetable oil cooking spray1 tsp extra light olive oil, divided2 tbsp grated part-skim mozzarella1 cup canned diced tomatoes (with juices)2 tbsp chopped onion1 clove garlic1 tsp grated reduced-fat parmesan1 tsp freshly ground black pepper1 tsp tomato paste2 basil leaves1 oz cooked whole-grain angel-hair pasta1 cup steamed broccoli
For the chicken
Heat oven to 400. Place egg white in a shallow bowl. Sprinkle chicken with salt. Spread breadcrumbs on a sheet of wax paper or foil. Dip chicken in egg, then breadcrumbs. Coat small ovensafe skillet with cooking spray. Heat 12 tsp oil over medium-high heat. Cook chicken on one side until breadcrumbs begin to brown, 4 to 5 minutes. Turn and cook 2 to 3 minutes more. Transfer skillet to oven; bake chicken 8 to 10 minutes. Remove. Sprinkle chicken with mozzarella and bake until cheese melts and chicken i scooked through, 1 minute more.
For the sauce
To make sauce, blend tomatoes, onion, garlic, Parmesan and pepper in a food processor or blender until smooth. Heat a small saucepan over medium heat and add remaining 1/2 tsp oil. Cook tomato paste, stirring constantly, until paste browns, 3 to 4 minutes. Add tomato mixture and basil. Cook until sauce becomes smoother, 4 to 5 minutes. Stir in pasta; serve with chicken and broccoli.
Number of Servings: 1
Recipe submitted by SparkPeople user PRETTYNPNK.
Heat oven to 400. Place egg white in a shallow bowl. Sprinkle chicken with salt. Spread breadcrumbs on a sheet of wax paper or foil. Dip chicken in egg, then breadcrumbs. Coat small ovensafe skillet with cooking spray. Heat 12 tsp oil over medium-high heat. Cook chicken on one side until breadcrumbs begin to brown, 4 to 5 minutes. Turn and cook 2 to 3 minutes more. Transfer skillet to oven; bake chicken 8 to 10 minutes. Remove. Sprinkle chicken with mozzarella and bake until cheese melts and chicken i scooked through, 1 minute more.
For the sauce
To make sauce, blend tomatoes, onion, garlic, Parmesan and pepper in a food processor or blender until smooth. Heat a small saucepan over medium heat and add remaining 1/2 tsp oil. Cook tomato paste, stirring constantly, until paste browns, 3 to 4 minutes. Add tomato mixture and basil. Cook until sauce becomes smoother, 4 to 5 minutes. Stir in pasta; serve with chicken and broccoli.
Number of Servings: 1
Recipe submitted by SparkPeople user PRETTYNPNK.
Nutritional Info Amount Per Serving
- Calories: 78.1
- Total Fat: 0.9 g
- Cholesterol: 41.2 mg
- Sodium: 46.2 mg
- Total Carbs: 0.0 g
- Dietary Fiber: 0.0 g
- Protein: 16.4 g
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