Lo Cal Chicken Parmesan
Ingredients:
2 tsp. olive oil
1/2 onion, chopped
1 garlic clove, minced
1/2 cup tomato sauce
1 tsp chopped fresh basil
Black pepper to taste
1 egg, lightly beaten
1/4 cup whole wheat( if available) Italian bread crumbs
4 boneless, skinless chicken breasts ( 4 oz each), trimmed of fat, pounded
1/2 cup shredded part-skim mozzarella cheese
2 Tbsp grated Parmesan cheese
Preparation
Preheat oven to 375 degrees. Lightly coat a baking sheet with non-stick cooking spray.
Place egg and bread crumbs in separate shallow bowls.
Dip chicken breasts into egg and then dredge in bread crumbs.
Arrange chicken breasts on baking sheet.
Bake for 20 to 25 minutes or until chicken in cooked through
In a small saucepan, heat oil over medium-high heat.
Add the onion and saute for 2 minutes.
Add the garlic and saute for 30 seconds.
Add the tomato sauce, basil and pepper.
Reduce heat to low and cook, stirring occasionally for 15 minutes.
Remove from heat and set aside.
Spread half of the tomato sauce mixture in a casserole dish.
Place baked chicken on tomato sauce and spread remaining sauce over chicken.
Sprinkle mozzarella and Parmesan over chicken.
Cover with foil.
Bake an additional 3 to 5 minutes or until cheese is melted.
NOTE:
I usually use extra sauce and serve over a bed of spaghetti noodles.
.
2 tsp. olive oil
1/2 onion, chopped
1 garlic clove, minced
1/2 cup tomato sauce
1 tsp chopped fresh basil
Black pepper to taste
1 egg, lightly beaten
1/4 cup whole wheat( if available) Italian bread crumbs
4 boneless, skinless chicken breasts ( 4 oz each), trimmed of fat, pounded
1/2 cup shredded part-skim mozzarella cheese
2 Tbsp grated Parmesan cheese
Preparation
Preheat oven to 375 degrees. Lightly coat a baking sheet with non-stick cooking spray.
Place egg and bread crumbs in separate shallow bowls.
Dip chicken breasts into egg and then dredge in bread crumbs.
Arrange chicken breasts on baking sheet.
Bake for 20 to 25 minutes or until chicken in cooked through
In a small saucepan, heat oil over medium-high heat.
Add the onion and saute for 2 minutes.
Add the garlic and saute for 30 seconds.
Add the tomato sauce, basil and pepper.
Reduce heat to low and cook, stirring occasionally for 15 minutes.
Remove from heat and set aside.
Spread half of the tomato sauce mixture in a casserole dish.
Place baked chicken on tomato sauce and spread remaining sauce over chicken.
Sprinkle mozzarella and Parmesan over chicken.
Cover with foil.
Bake an additional 3 to 5 minutes or until cheese is melted.
NOTE:
I usually use extra sauce and serve over a bed of spaghetti noodles.
.