Chicken Parmesan w/homemade marinara

Chicken Parmesan w/homemade marinara
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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 561.9
  • Total Fat: 21.1 g
  • Cholesterol: 112.4 mg
  • Sodium: 838.5 mg
  • Total Carbs: 39.0 g
  • Dietary Fiber: 5.6 g
  • Protein: 54.8 g

View full nutritional breakdown of Chicken Parmesan w/homemade marinara calories by ingredient
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Introduction

I love chicken, but sometimes, I need to change it up, but still keep it within my calorie range. Making my own marinara keeps me in control of the sodium. I love chicken, but sometimes, I need to change it up, but still keep it within my calorie range. Making my own marinara keeps me in control of the sodium.
Number of Servings: 4

Ingredients

    4 slices whole-wheat bread (1-ounce each)
    1 teaspoon dried oregano
    1/2 teaspoon garlic powder
    4 teaspoons paprika
    1/2 teaspoon salt
    1/2 teaspoon black pepper
    2 egg whites
    1/2 cup skim milk
    1/2 cup all-purpose flour
    4 (6 ounce) skinless boneless chicken breast halves, pounded to 1/2-inch thickness
    Olive oil cooking spray
    1 jar good-quality marinara sauce (about 3 1/2 cups) --(I prefer to make my own, recipe included)
    3/4 cup (3 ounces) shredded part-skim mozzarella cheese
    2 tablespoons (1/2-ounce) shredded Parmesan

    For Homemade Marinara:
    Ingredients
    1/4 cup extra-virgin olive oil
    1 medium onion, chopped
    2 garlic cloves, minced
    2 bay leaves
    1/2 bunch fresh basil leaves (or 1/2 tsp dry)
    2 (28-ounce) cans tomatoes crushed
    Pinch sugar
    Kosher salt and freshly ground black pepper


Directions

Yield
4 servings, serving size 1 piece chicken

Preheat the oven to 350 degrees F.

Place the bread in the bowl of a food processor and process until fine crumbs are formed, about 25 to 30 seconds. Put the crumbs on a baking sheet and bake for 12 minutes, until golden. (You will wind up with about 1 1/3 cups toasted crumbs.)

In a medium bowl, toss the crumbs with oregano, garlic powder, paprika, 1/4 teaspoon salt and 1/4 teaspoon pepper. In another bowl, whisk the egg whites and milk together. In a third bowl stir together the flour, and the remaining 1/4 teaspoon salt and 1/4 teaspoon black pepper. Dip each piece of chicken, 1 piece at a time, in flour, shaking off excess, then egg, then bread crumbs, shaking off excess.

Increase oven temperature to 400 degrees. Place breaded breasts in a glass baking dish and spray on each side with cooking spray, about 5 seconds total per side. Bake breasts until cooked though and crumbs are browned, about 15 minutes. Top with marinara sauce, mozzarella and parmesan and return to oven for an additional 10 minutes, until cheese is bubbling

For Marinara, if you want to make your own:

Coat a saute pan with olive oil and place over medium heat. When the oil gets hazy, add the onions, garlic, and bay leaves; cook and stir for 5 minutes until fragrant and soft. Add basil. Carefully add the tomatoes (nothing splashes like tomatoes), cook and stir until the liquid is cooked down and the sauce is thick, about 15 minutes; season with sugar, salt and pepper. Lower the heat, cover, and keep warm.



Number of Servings: 4

Recipe submitted by SparkPeople user VANESSAWAR.

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