Quick Chicken Parmesan

chicken-parmesan Recipe

Photo: Leigh Beisch

Prep: 15 minutes; Cook: 7 minutes. We've streamlined this family favorite so you can get it on the table in less than 30 minutes.

Yield:

4 servings (serving size: 1 chicken breast and 2 tablespoons sauce)

Nutritional Information

Calories 332
Fat 15 g
Satfat 4 g
Monofat 7 g
Polyfat 2 g
Protein 36 g
Carbohydrate 11 g
Fiber 1.5 g
Cholesterol 133 mg
Iron 2 mg
Sodium 441 mg
Calcium 316 mg

Ingredients

4 skinless, boneless chicken breasts (about 5 ounces each)
1/2 cup dry breadcrumbs
1 cup finely shredded Parmesan cheese
1 tablespoon chopped fresh oregano
1 large egg
1/8 teaspoon salt
2 tablespoons olive oil
3/4 cup preshredded low-fat mozzarella cheese
1/2 cup marinara sauce

Preparation

1. Place chicken breasts flat sides down on a sheet of plastic wrap. Cover with another sheet of plastic wrap. Using a small saucepan or rolling pin, lightly pound breasts to about 1/3-inch thickness. Pat breasts dry with paper towel.

2. In a bowl, combine breadcrumbs, Parmesan cheese, and oregano. In another bowl, lightly beat egg and salt. Brush both sides of chicken breasts with egg, then lightly coat with crumb mixture.

3. Warm oil in a large, heavy skillet over medium-high heat. When oil shimmers, add chicken and cook about 3 minutes per side, until golden brown. Sprinkle mozzarella evenly on top of chicken breasts in last minute of cooking. Transfer breasts to serving plates.

4. Meanwhile, warm marinara sauce in microwave or small saucepan for 1-2 minutes. Spoon about 2 tablespoons sauce over each breast. Serve immediately.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Susie Ott,

Health

January 2006
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