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Chicken Parmesan

May 20, 2016

Recipe

Many chicken Parmesan recipes are drowning in cheese — and calories. This lighter version is finished with a sprinkling of mozzarella.

Serves 4

Many chicken Parmesan recipes are drowning in cheese — and calories. This lighter version is finished with a sprinkling of mozzarella.

Heat the oven to 375 F. Coat a baking sheet with cooking spray.

Pound out each chicken breast to 1/4-inch thickness. Set aside. Place the egg whites in a medium bowl. In another medium bowl, combine the breadcrumbs, Parmesan, basil, oregano, garlic powder and onion powder. Dip each chicken breast into the egg whites, then dredge in the breadcrumb mixture. Lay fillets on the baking sheet.

Bake for 15 to 20 minutes or until chicken is golden brown and internal temperature is 165 F. Top chicken with marinara and mozzarella cheese. Serve.

4 chicken breasts (4 ounces each)
2 egg whites
1 cup panko breadcrumbs
1/2 cup grated Parmesan cheese
2 teaspoons dry basil
2 teaspoons dry oregano
1 teaspoon garlic powder
1 teaspoon onion powder
2 cups reduced-sodium marinara sauce
1/2 cup shredded part-skim mozzarella cheese

DASH Eating Plan Servings

1 Dairy foods (low-fat or fat-free) Fats and oils Fruits 1/2 Grains and grain products 4 Meats, poultry and fish Nuts, seeds and dry beans Sweets 1 Vegetables

Diabetes Meal Plan Choices

Fats Dairy foods (low-fat or fat-free) Fruits 5 1/2 Meat and meat substitutes Milk and milk products Nonstarchy vegetables 1/2 Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

1/2 Carbohydrates Fats Fruits 2 1/2 Protein and dairy Sweets 1 Vegetables

Nutritional analysis per serving

Calcium 393 Calories 22 g Total carbohydrate 89 mg Cholesterol 3 g Dietary fiber 6 g Monounsaturated fat Potassium 36 g Protein 6 g Saturated fat 1 chicken breast Serving size 531 mg Sodium 17 g Total fat