Low Fat Crispy Italiano Chicken Parmesean
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 241.7
- Total Fat: 4.1 g
- Cholesterol: 73.2 mg
- Sodium: 521.4 mg
- Total Carbs: 15.1 g
- Dietary Fiber: 1.2 g
- Protein: 35.6 g
View full nutritional breakdown of Low Fat Crispy Italiano Chicken Parmesean calories by ingredient
Introduction
Something I created for a healthy alternative to chicken parmesean very yummy - play with the spices to make it to your taste. Something I created for a healthy alternative to chicken parmesean very yummy - play with the spices to make it to your taste.Number of Servings: 4
Ingredients
-
4- 4 oz chicken breast - skinless
2-egg white
1 1/2 cup- kellogg's just right cereal (or any flake cereal that is healthy)
1 tbsp - Italian Seasonings
1/2 tsp - garlic powder
3 Tbsp - low fat grated parmesean cheese
Low Fat cooking spray
(Tomatoe Sauce of your choice)
Directions
Preheat oven to 375
In bowl whisk the 2 egg whites.
Put all dry ingredients in a food processor (i use a small countertop one) and blend all together (cereal - seasoning - garlic powder & parmesean cheese). Once all mixed together put in a shallow dish.
I pound my chicken breast slightly on a cutting board to make it an even thickness (not to thin) - you can put plastic wrap on the board and on top of the chicken breast for an easier cleanup.
Dip the chicken breast in the egg white then place in the dish with the cereal mixture - ensure it is all coated on both sides use your hands or a fork .
On a large baking sheet spray some cooking spray - put the chicken breast on the sheet - spray some cooking spray on the chicken breast.
Put chicken in oven from 15 to 20 minutes until juices are clear.
While chicken is cooking in oven cook your stewed tomatoes in a small pot on the stove top.
If you want a thicker sauce in a small bowl whisk 1 tsp of cornstarch with cold water and add to the stewed tomatoes while they are cooking stirring as you add this mixture.
Remove chicken from oven and add stewed tomatoes to the top of the crispy parmesean chicken.
Serve with whole wheat pasta (add the tomatoes or olive oil) or serve with mixed green/yellow beans with olive oil and italan seasonings.
Number of Servings: 4
Recipe submitted by SparkPeople user GEORGIEGIRL65.
In bowl whisk the 2 egg whites.
Put all dry ingredients in a food processor (i use a small countertop one) and blend all together (cereal - seasoning - garlic powder & parmesean cheese). Once all mixed together put in a shallow dish.
I pound my chicken breast slightly on a cutting board to make it an even thickness (not to thin) - you can put plastic wrap on the board and on top of the chicken breast for an easier cleanup.
Dip the chicken breast in the egg white then place in the dish with the cereal mixture - ensure it is all coated on both sides use your hands or a fork .
On a large baking sheet spray some cooking spray - put the chicken breast on the sheet - spray some cooking spray on the chicken breast.
Put chicken in oven from 15 to 20 minutes until juices are clear.
While chicken is cooking in oven cook your stewed tomatoes in a small pot on the stove top.
If you want a thicker sauce in a small bowl whisk 1 tsp of cornstarch with cold water and add to the stewed tomatoes while they are cooking stirring as you add this mixture.
Remove chicken from oven and add stewed tomatoes to the top of the crispy parmesean chicken.
Serve with whole wheat pasta (add the tomatoes or olive oil) or serve with mixed green/yellow beans with olive oil and italan seasonings.
Number of Servings: 4
Recipe submitted by SparkPeople user GEORGIEGIRL65.