Hungry Girl's Pan-Fried Chicken Parm

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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 347.8
  • Total Fat: 13.5 g
  • Cholesterol: 191.1 mg
  • Sodium: 877.0 mg
  • Total Carbs: 17.3 g
  • Dietary Fiber: 7.6 g
  • Protein: 44.6 g

View full nutritional breakdown of Hungry Girl's Pan-Fried Chicken Parm calories by ingredient
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Number of Servings: 2


    1/2 C fiber one cereal
    1 1/2 tsp. Italian seasonings
    1/8 tsp. salt or to your taste
    1/2 tsp. garlic powder
    1/2 tsp. onion powder
    1/4 C canned tomato sauce with Italian seasonings
    1 large egg or 1/4 C fat-free liquid egg substitute
    2 - 4 oz. raw boneless skinless, chicken breast 1.2 in thick
    1/2 C shredded part-skim mozzarella cheese
    optional seasoning: black pepper


In a blender or food processor, grind cereal into crumbs.Transfer to a wide bowl and mix in Italian seasonings, salt, 1/4 tsp. onion powder.

In small bowl, mix tomato sauce with remaining 1/4 garlic powder, and remaining 1/4 tsp. onion powder.

Place egg in another wide bowl, and beat. One at a time place chicken breast in egg, with tongs, shake off excess , and coat with crumbs.

Bring an extra large skillet sprayed with cooking oil to medium - high heat. Lay coated chicken in the skillet, cook for 4 minutes on each side, or until completely cooked.

Evenly spread sauce over chicken, still in skillet, sprinkle with monzerella cheese.

Reduce heat to low and cover skillet, cook until cheese is melted about 2-3 min. Enjoy

Serving Size:  Makes 2 servings

Number of Servings: 2

Recipe submitted by SparkPeople user SARAHM9.

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