A Guilt-free Chicken Parmesan Recipe

If you love chicken parmesan as much as I do, you'll enjoy this healthful chicken parmesan recipe. It's low in calories and fat, but big on flavor. Mangia! (Eat!)

Baked Chicken Parmesan

This Chicken Parmesan recipe makes 4 servings

• 1/3 cup + 2 teaspoons plain dried bread crumbs
• 1/2 teaspoon celtic sea salt
• 1/2 teaspoon dried oregano leaves
• 1/2 teaspoon dried basil leaves
• 1/2 teaspoon black pepper
• 12 ounces skinless boneless chicken breasts, pounded thin (see hints below)
• 1 egg white, beaten
• 1 tablespoon + 1 teaspoon olive oil
• 2 cups sliced zucchini
• 1/2 cup diced onion
• 2 garlic cloves, minced
• 1 1/2 cups tomato puree
• 1/8 teaspoon crushed red pepper flakes
• 3/4 ounce grated Parmesan cheese

Chicken Parmesan Preparation Hints:

• An average-sized raw chicken breast = 4-6 oz., so you'll need 2 or 3 for this recipe
  
• You can slice the breasts either down the middle vertically or crosswise through the breast from right to left or vise versa. Personally, I find that pounding to about a 1/4 inch thickness is easiest when I cut through the breast from right to left.
  
• Wrap each breast half in a sheet wax paper. (Fold a small piece of wax paper in half. Then place the breast into the folded paper so that the top and bottom of the breast half are completely covered.)
  Now using a meat tenderizing mallet, pound the breast half from top to bottom until it is about 1/4 in thickness.

Chicken Parmesan Cooking Instructions:

1. Preheat oven to 425 degrees. Spray an 8" square baking pan with nonstick cooking spray. I like Mazola Pure cooking spray.

2. In gallon-size sealable plastic bag, combine bread crumbs and 1/4 teaspoon each of the salt, oregano, basil and black pepper; seal bag and shake to blend.

3. Dip one chicken breast into egg white, turning to coat. Add to bag; seal bag and shake to coat. Place coated chicken breast on large plate; repeat, using remaining chicken breasts.

4. In large nonstick skillet, heat oil; add coated chicken breasts. Cook over medium-high heat, 1 minute on each side, until lightly browned; transfer to prepared baking pan.

5. Next, add zucchini to skillet. Saute until golden brown, stirring continually. Arrange zucchini around chicken in pan.

6. Add onion to your skillet; cook, stirring constantly, until golden brown. Stir in garlic; cook 1 minute longer.

7. Next, stir in tomato puree and crushed red pepper. Bring mixture to a boil. Reduce heat; simmer 20 minutes, stirring occasionally.

8. Stir in the remaining 1/4 teaspoon each salt, oregano, basil and black pepper.

9. Then pour tomato mixture over chicken and zucchini. Sprinkle with cheese. Bake 15 minutes, until mixture is bubbling and chicken is cooked through.
   
   PER SERVING:
   
   * 264 Calories
   * 27 g Protein
   * 8 g Fat
   * 22 g Carbohydrate
   * 135 mg Calcium
   * 906 mg Sodium
   * 54 mg Cholesterol
   * 3 g Dietary Fiber
   
   
   
   
   
   
   
   
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