Parmesan Chicken

Not only does this dish take around 30 minutes to make, but it is good for you.  Yes, chicken parmesan that is healthy.  Serve it with a side of Dreamfield's pasta and a big salad and dinner is done!

 

Ingredients

1 1/4 cup all-purpose flour
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1/4 teaspoon fresh oregano minced
2 large egg whites, lightly beaten
3/4 cup Panko
4 boneless, skinless chicken breasts halved
2 tablespoons extra virgin olive oil
1/2 cup of your favourite tomato basil sauce (preferably homemade)1/2 cup of Parmigiano-Reggiano cheese, grated

Method

Preheat oven to 450 F.  Combine the flour, salt and pepper on a plate.  Place the egg whites on another plate.  On another plate, combine the Panko and the oregano.  Take a chicken breast and dredge it in the flour.  Dip it in the egg whites, and cover in the Panko.  Repeat with the remaining chicken breasts.  
 
Heat 1 Tbs. olive oil in a large oven-proof skillet over medium high heat.  Add the chicken and cook for about 2 minutes, or until lightly browned on one side.  Add the remaining oil to the pan and turn the chicken over.  Cook for another 2 minutes and place the pan in the oven.  Bake at 450 for about 5 minutes.  Turn the chicken over and top each breast with 2 Tbs. of the tomato sauce, 2 Tbs. of Parmigiano-Reggiano, and 3 Tbs. of the mozzarella.  Bake for another 6 minutes, or until the chicken is cooked through.  

 

Serves: 4

 

Nutritional Value

Amount per Serving

Calories: 461 
Carbohydrates:  21g
Dietary Fiber:  2g
Sugars: 3g
Fat:  20g
Saturated: 8g
Trans: 0g
Sodium: 880mg
Protein: 47g 

 

Courtesy of Diabetesdaily.com