Chicken Parmigiana with Pasta
Nutritional Info
- Servings Per Recipe: 1
- 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
View full nutritional breakdown of Chicken Parmigiana with Pasta calories by ingredient
Introduction
From Nov issue of Self magazineThe Skinny
521 calories per serving, 10.7g fat (3.3g saturated), 47.5g carbs, 10.5g fiber, 58g protein From Nov issue of Self magazine
The Skinny
521 calories per serving, 10.7g fat (3.3g saturated), 47.5g carbs, 10.5g fiber, 58g protein
Number of Servings: 1
Ingredients
-
1 egg white
1 boneless, skinless chicken breast (about 6 oz.)
1/4 tsp salt
1/4 cup whole-grain seasoned breadcrumbs
Vegetable oil cooking spray
1 tsp extra light olive oil, divided
2 tbsp grated part-skim mozzarella
1 cup canned diced tomatoes (with juices)
2 tbsp chopped onion
1 clove garlic
1 tsp grated reduced-fat parmesan
1 tsp freshly ground black pepper
1 tsp tomato paste
2 basil leaves
1 oz cooked whole-grain angel-hair pasta
1 cup steamed broccoli
Directions
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.