Italian Chicken Parmesan

Total Time

Prep: 15 min. Bake: 30 min.

Makes

2 servings

Updated: Oct. 02, 2022
With this healthier version of chicken Parmesan, you won't even miss the extra fat and calories.

Ingredients

  • 1/4 cup seasoned bread crumbs
  • 2 tablespoons grated Parmesan cheese
  • 1/2 teaspoon minced fresh basil
  • 1 large egg white
  • 2 boneless skinless chicken breast halves (6 ounces each)
  • 2 teaspoons cornstarch
  • 3/4 teaspoon Italian seasoning
  • 1/2 teaspoon sugar
  • 1/4 teaspoon garlic powder
  • 1/8 teaspoon Worcestershire sauce
  • Dash pepper
  • 1 can (14-1/2 ounces) diced tomatoes, undrained
  • Hot cooked pasta, optional

Directions

  1. In a shallow bowl, combine the bread crumbs, Parmesan cheese and basil. In another shallow bowl, beat egg white until foamy. Dip chicken into beaten egg white, then roll in crumb mixture; place in a 1-qt. baking dish coated with cooking spray. Bake, uncovered, at 350° for 30-35 minutes or until chicken juices run clear.
  2. Meanwhile, in a small saucepan, combine the cornstarch, Italian seasoning, sugar, garlic powder, Worcestershire sauce, pepper and tomatoes until blended. Bring to a boil. Reduce heat; simmer, uncovered, for 15 minutes. Serve chicken and sauce with pasta if desired.

Nutrition Facts

1 each: 302 calories, 6g fat (2g saturated fat), 97mg cholesterol, 580mg sodium, 22g carbohydrate (8g sugars, 4g fiber), 40g protein. Diabetic Exchanges: 5 lean meat, 1 starch, 1 vegetable, 1/2 fat.