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Champion Chicken Parmesan

Try Asiago or provolone cheese in place of the mozzarella in this winning recipe for chicken parmesan.

Cooking Light OCTOBER 2000

  • Yield: 4 servings (serving size: 1 chicken breast half, 1 cup sauce, 1/4 cup cheese, and 3/4 cup pasta)

Ingredients

  • Tomato sauce:
  • 1 ounce sun-dried tomatoes, packed without oil (about 1/4 cup)
  • 1 cup boiling water
  • 1 teaspoon olive oil
  • 2 cups chopped red bell pepper
  • 1 cup chopped onion
  • 2 (14.5-ounce) cans diced tomatoes, undrained
  • 1/4 cup chopped fresh parsley
  • 2 tablespoons chopped fresh basil
  • 1 tablespoon balsamic vinegar
  • 1/4 teaspoon black pepper
  • 2 garlic cloves, minced
  • Chicken:
  • 1/4 cup all-purpose flour
  • 1/4 cup grated Parmesan cheese
  • 1/4 teaspoon black pepper
  • 4 (4-ounce) skinned, boned chicken breast halves
  • 1 large egg white, lightly beaten
  • 1 tablespoon olive oil
  • Cooking spray
  • 1 cup (4 ounces) shredded part-skim mozzarella cheese
  • 3 cups hot cooked linguine (about 6 ounces uncooked pasta)

Preparation

To prepare tomato sauce, combine sun-dried tomatoes and water in a bowl; cover and let stand 30 minutes or until soft. Drain and finely chop tomatoes.

Heat 1 teaspoon olive oil in a large saucepan over medium-high heat. Add sun-dried tomatoes, bell pepper, and onion; sauté 7 minutes. Stir in canned tomatoes; bring to a boil. Cover, reduce heat, and simmer for 10 minutes. Remove from heat; stir in parsley, basil, vinegar, 1/4 teaspoon black pepper, and garlic.

Preheat oven to 350°.

To prepare chicken, lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, Parmesan, and 1/4 teaspoon black pepper in a shallow dish. Place each breast half between 2 sheets of heavy-duty plastic wrap; flatten to 1/4-inch thickness using a meat mallet or rolling pin. Dip each breast half in egg white; dredge in flour mixture. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add chicken; cook 5 minutes on each side or until golden. Arrange in a 13 x 9-inch baking dish coated with cooking spray. Pour the tomato sauce over the chicken. Sprinkle with mozzarella. Bake at 350° for 15 minutes. Serve over linguine.

Nutritional Information

Amount per serving
  • Calories: 559
  • Calories from fat: 26%
  • Fat: 15.9g
  • Saturated fat: 5.6g
  • Monounsaturated fat: 6.3g
  • Polyunsaturated fat: 2g
  • Protein: 46.3g
  • Carbohydrate: 58.1g
  • Fiber: 6.4g
  • Cholesterol: 93mg
  • Iron: 6.1mg
  • Sodium: 792mg
  • Calcium: 359mg
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Champion Chicken Parmesan Recipe

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