Chicken Parmesan
from The Best Light Recipe
*to make chicken cutlets, lay the chicken breast flat on a cutting board, smooth side facing up. Rest one hand on top of the chicken, and using a sharp chef's knife, slice the chicken in half horizontally to yield two thin cutlets between 3/8 and 1/2 inch thick.
1 1/2 cups panko (Japanese-style bread crumbs)
1 Tbsp. olive oil
1 ounce Parmesan, grated (about 1/2 cup), plus extra for serving
1/2 cup unbleached all-purpose flour
1 1/2 tsp.garlic powder
Salt and ground black pepper
3 large egg whites
1 Tbsp.water
Vegetable oil spray
3 large boneless, skinless chicken breasts (about 8 oz. each), trimmed of excess fat and sliced into cutlets (see note*)
1 recipe Simple Tomato Sauce for Chicken Parmesan (follows), warmed
3 oz. low-fat mozzarella, shredded (about 3/4 cup)
1 Tbsp. minced fresh basil leaves
_____________________
1. Adjust an oven rack to the middle position and heat the oven to 475 degrees. Combine the bread crumbs and oil in a 12" skillet and toast over medium heat, stirring often, until golden, about 10 min. Spread the bread crumbs in a shallow dish and cool slightly; when cool, stir in Parmesan.
2. In a second shallow dish, combine the flour, garlic powder, 1 Tbsp.salt, and 1/2 tsp.pepper together. In a third shallow dish, whisk the egg whites and water together.
3.Line a rimmed baking sheet with foil, place a wire rack on top, and spray the rack with vegetable oil spray. Pat the chicken dry with paper towels, then season with salt and pepper. Lightly dredge the cutlets in the flour, shaking off the excess, then dip into the egg whites, and finally coat with the bread crumbs. Press on the bread crumbs to make sure they adhere. Lay the chicken on the wire rack.
4. Spray the tops of the chicken with vegetable oil spray. Bake until the meat is no longer pink in the center and feels firm when pressed with a finger, about 15 minutes.
5. Remove the chicken from the oven. Spoon 2 Tbsp. of the sauce onto the center of each cutlet and top the sauce with 2 Tbsp. of the mozzarella. Return the chicken to the oven and continue to bake until the cheese has melted, about 5 minutes. Sprinkle withe the basil and serve, passing the remaining sauce and Parmesan separately.
PER SERVING: Cal 310; Fat 8g.; Sat.fat 2.5g.; Chol 75mg.; Carb 20g; Protein 38g.; Fiber 1g; Sodium 790mg
Simple Tomato Sauce for Chicken Parmesan
1 (28oz.) can diced tomatoes
4 garlic cloves, minced or pressed through a garlic press (about 4 tsp.)
1 Tbsp. tomato paste
1 tsp. olive oil
1/8 tsp. red pepper flakes
1 Tbsp. minced fresh basil leaves
Salt and ground black pepper
Pulse the tomatoes with their juices in a food processor until mostly smooth, about ten 1-second pulses; set aside. Cook the garlic, tomato paste, oil, and pepper flakes in a medium saucepan over medium heat until the tomato paste begins to brown, about 2 minutes. Stir in the pureed tomatoes and cook until the sauce is thickened and measures 2 cups, about 20 minutes. Off the heat, stir in the basil and season with salt and pepper to taste. Cover and set aside until needed.
PER 1/3 -CUP SERVING: Cal 35; Fat 1g; Sat fat 0g; Chol 0mg; Carb 7g; Protein 1g; Fiber 0g; Sodium 360mg
This is sooo good. Enjoy!
from The Best Light Recipe
*to make chicken cutlets, lay the chicken breast flat on a cutting board, smooth side facing up. Rest one hand on top of the chicken, and using a sharp chef's knife, slice the chicken in half horizontally to yield two thin cutlets between 3/8 and 1/2 inch thick.
1 1/2 cups panko (Japanese-style bread crumbs)
1 Tbsp. olive oil
1 ounce Parmesan, grated (about 1/2 cup), plus extra for serving
1/2 cup unbleached all-purpose flour
1 1/2 tsp.garlic powder
Salt and ground black pepper
3 large egg whites
1 Tbsp.water
Vegetable oil spray
3 large boneless, skinless chicken breasts (about 8 oz. each), trimmed of excess fat and sliced into cutlets (see note*)
1 recipe Simple Tomato Sauce for Chicken Parmesan (follows), warmed
3 oz. low-fat mozzarella, shredded (about 3/4 cup)
1 Tbsp. minced fresh basil leaves
_____________________
1. Adjust an oven rack to the middle position and heat the oven to 475 degrees. Combine the bread crumbs and oil in a 12" skillet and toast over medium heat, stirring often, until golden, about 10 min. Spread the bread crumbs in a shallow dish and cool slightly; when cool, stir in Parmesan.
2. In a second shallow dish, combine the flour, garlic powder, 1 Tbsp.salt, and 1/2 tsp.pepper together. In a third shallow dish, whisk the egg whites and water together.
3.Line a rimmed baking sheet with foil, place a wire rack on top, and spray the rack with vegetable oil spray. Pat the chicken dry with paper towels, then season with salt and pepper. Lightly dredge the cutlets in the flour, shaking off the excess, then dip into the egg whites, and finally coat with the bread crumbs. Press on the bread crumbs to make sure they adhere. Lay the chicken on the wire rack.
4. Spray the tops of the chicken with vegetable oil spray. Bake until the meat is no longer pink in the center and feels firm when pressed with a finger, about 15 minutes.
5. Remove the chicken from the oven. Spoon 2 Tbsp. of the sauce onto the center of each cutlet and top the sauce with 2 Tbsp. of the mozzarella. Return the chicken to the oven and continue to bake until the cheese has melted, about 5 minutes. Sprinkle withe the basil and serve, passing the remaining sauce and Parmesan separately.
PER SERVING: Cal 310; Fat 8g.; Sat.fat 2.5g.; Chol 75mg.; Carb 20g; Protein 38g.; Fiber 1g; Sodium 790mg
Simple Tomato Sauce for Chicken Parmesan
1 (28oz.) can diced tomatoes
4 garlic cloves, minced or pressed through a garlic press (about 4 tsp.)
1 Tbsp. tomato paste
1 tsp. olive oil
1/8 tsp. red pepper flakes
1 Tbsp. minced fresh basil leaves
Salt and ground black pepper
Pulse the tomatoes with their juices in a food processor until mostly smooth, about ten 1-second pulses; set aside. Cook the garlic, tomato paste, oil, and pepper flakes in a medium saucepan over medium heat until the tomato paste begins to brown, about 2 minutes. Stir in the pureed tomatoes and cook until the sauce is thickened and measures 2 cups, about 20 minutes. Off the heat, stir in the basil and season with salt and pepper to taste. Cover and set aside until needed.
PER 1/3 -CUP SERVING: Cal 35; Fat 1g; Sat fat 0g; Chol 0mg; Carb 7g; Protein 1g; Fiber 0g; Sodium 360mg
This is sooo good. Enjoy!
