Herbed Chicken Parmesan

Photography: Howard L. Puckett; Styling: Melanie J. Clarke

This lightened version of an Italian favorite loses some of the fat but none of the flavor.

Yield: 4 servings
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 308
  • Calories from fat: 30%
  • Fat: 10.4g
  • Saturated fat: 5.7g
  • Monounsaturated fat: 3g
  • Polyunsaturated fat: 0.6g
  • Protein: 35.9g
  • Carbohydrate: 16.2g
  • Fiber: 1.8g
  • Cholesterol: 88mg
  • Iron: 2.3mg
  • Sodium: 808mg
  • Calcium: 249mg

Ingredients

  • 1/3 cup (1 1/2 ounces) grated fresh Parmesan cheese, divided
  • 1/4 cup dry breadcrumbs
  • 1 tablespoon minced fresh parsley
  • 1/2 teaspoon dried basil
  • 1/4 teaspoon salt, divided
  • 1 large egg white, lightly beaten
  • 1 pound chicken breast tenders
  • 1 tablespoon butter
  • 1 1/2 cups bottled fat-free tomato-basil pasta sauce (such as Muir Glen Organic)
  • 2 teaspoons balsamic vinegar
  • 1/4 teaspoon black pepper
  • 1/3 cup (1 1/2 ounces) shredded provolone cheese

Preparation

  1. Preheat broiler.
  2. Combine 2 tablespoons of Parmesan, breadcrumbs, parsley, basil, and 1/8 teaspoon salt in a shallow dish. Place egg white in a shallow dish. Dip each chicken tender in egg white; dredge in the breadcrumb mixture. Melt butter in a large nonstick skillet over medium-high heat. Add chicken; cook 3 minutes on each side or until done. Set aside.
  3. Combine 1/8 teaspoon salt, pasta sauce, vinegar, and pepper in a microwave-safe bowl. Cover with plastic wrap; vent. Microwave sauce mixture at HIGH 2 minutes or until thoroughly heated. Pour the sauce over chicken in pan. Sprinkle evenly with the remaining Parmesan and provolone cheese. Wrap handle of pan with foil, and broil 2 minutes or until the cheese melts.
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