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Basil Chicken Parmigiana

Prep time 25 mins
Cook time 4 mins
Bake time 20 mins
Yield Makes 8 servings (serving size: 1 chicken breast half and 1/2 cup pasta)
Open a bag of prewashed mixed salad greens, and top with sliced grape or cherry tomatoes, red onion slices, and a drizzle of light balsamic vinaigrette for a zesty accompaniment.

Ingredients

  • 8 ounces uncooked whole wheat rotini
  • 4 (6-ounce) skinned and boned chicken breasts
  • 2/3 cup Italian-seasoned breadcrumbs
  • 1/2 cup grated Parmesan cheese, divided
  • 1/2 cup egg substitute
  • 1 tablespoon olive oil
  • 1 (26-ounce) jar low-fat pasta sauce
  • 1/4 cup sliced fresh basil
  • 1 cup (4 ounces) shredded low-fat mozzarella cheese
  • 2 tablespoons minced fresh Italian parsley

Nutrition Information

  • calories 337
  • caloriesfromfat 21 %
  • fat 8 g
  • satfat 2.9 g
  • monofat 2.2 g
  • polyfat 0.8 g
  • protein 33.8 g
  • carbohydrate 33.2 g
  • fiber 4 g
  • cholesterol 61 mg
  • iron 2.8 mg
  • sodium 732 mg
  • calcium 364 mg

How to Make It

  1. Prepare pasta according to package directions, omitting salt and oil. Drain and keep warm.

  2. Cut each chicken breast into 2 pieces. Place each piece between 2 sheets of heavy-duty plastic wrap; flatten to 1/4-inch thickness using a meat mallet or rolling pin.

  3. Combine 2/3 cup breadcrumbs and 1/4 cup Parmesan cheese. Dip chicken in egg substitute, and dredge in breadcrumb mixture.

  4. Brown chicken, in batches, in hot oil in a large nonstick skillet over medium-high heat, 1 to 2 minutes on each side; remove chicken from skillet.

  5. Stir together pasta sauce and basil; spoon half of sauce into an 11- x 7- inch baking dish. Arrange chicken in an even layer over sauce; pour remaining sauce over chicken. Sprinkle evenly with mozzarella cheese and remaining 1/4 cup Parmesan cheese.

  6. Bake at 350° for 20 minutes or until mozzarella cheese is lightly browned and sauce is bubbly around edges. Remove from oven, and sprinkle with 2 tablespoons parsley. Serve chicken over hot cooked pasta.