Italian Chicken Parmesan

Name: Italian Chicken Parmesan
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 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

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.

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.

Originally published as Italian Chicken Parmesan in Cooking for 2 Summer 2008