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Italian Chicken Parmesan

 Italian Chicken Parmesan
This healthier version of chicken Parmesan comes from Margie Pharr of Belmont, Mississippi. The savory seasonings make the chicken and sauce a perfect pair, and you won't even miss the extra fat and calories.
2 ServingsPrep: 15 min. Bake: 30 min.

Ingredients

  • 1/4 cup seasoned bread crumbs
  • 2 tablespoons grated Parmesan cheese
  • 1/2 teaspoon minced fresh basil
  • 1 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

  • 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.
  • 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. Yield: 2 servings.

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Italian Chicken Parmesan (continued)

Nutritional Facts: 1 chicken breast half with 1/2 cup sauce (calculated without pasta) equals 302 calories, 6 g fat (2 g saturated fat), 97 mg cholesterol, 580 mg sodium, 22 g carbohydrate, 4 g fiber, 40 g protein. Diabetic Exchanges: 5 lean meat, 1 starch, 1 vegetable, 1/2 fat.
Wine: Medium-Bodied Red Wine: Enjoy this recipe with a medium-bodied red wine such as Chianti, Sangiovese, Malbec or Zinfandel.