Basil Chicken Parmigiana

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.

Yield: Makes 8 servings (serving size: 1 chicken breast half and 1/2 cup pasta)
Recipe from Southern Living

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Recipe Time

Cook Time:
Prep Time:
Bake: 20 Minutes

Nutritional Information

Amount per serving
  • Calories: 337
  • Calories from fat: 21%
  • Fat: 8g
  • Saturated fat: 2.9g
  • Monounsaturated fat: 2.2g
  • Polyunsaturated fat: 0.8g
  • Protein: 33.8g
  • Carbohydrate: 33.2g
  • Fiber: 4g
  • Cholesterol: 61mg
  • Iron: 2.8mg
  • Sodium: 732mg
  • Calcium: 364mg

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

Preparation

  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.
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