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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.
  • Total Time
    Prep: 15 min. Bake: 30 min.
  • Makes
    2 servings

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.
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.

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Average Rating:
  • juliesoukup
    May 30, 2013

    No comment left

  • pepper89
    Feb 6, 2013

    No comment left

  • SDPasley
    Sep 4, 2012

    Great recipe. I had been looking for a good recipe for spaghetti sauce and this one is perfect.

  • iksmom
    Jul 5, 2009

    No comment left

  • Freda5
    Jan 24, 2009

    No comment left