Sweet & Savory Sunday: Light Chicken Parm

This one comes to you from good ol' Martha.  I'm not a fan of finding random recipes on the internet but this one really surprised me.  Its a health take on a classic Italian dish.  Serve it with some whole wheat spaghetti & you've got yourself & delicious healthful meal!

Light Chicken Parmesan 
Light Chicken Parmesan  
adapted slightly from Martha Stewart  

Serves 4

Ingredients


  • 2 slices whole-wheat sandwich bread, torn into pieces
  • 1 tablespoon grated Parmesan cheese
  • 1 teaspoon olive oil
  • Coarse salt and ground pepper
  • 2 tablespoons all-purpose flour
  • 1 large egg white
  • 1 1/2 lbs boneless skinless chicken breasts cut into large pieces (about 3 bites worth)
  • 3/4 cup shredded part-skim mozzarella (3 ounces)
  • 1 can (28 ounces) whole peeled tomatoes in puree
  • 1 garlic clove, minced
  • Italian seasoning to taste

Directions

  1. Preheat oven to 425 degrees, with rack in upper third. Line a rimmed baking sheet with aluminum foil; set aside. In a food processor, place bread, Parmesan, oil, and a pinch each salt and pepper. Pulse until coarse crumbs form; transfer to a shallow bowl. Place flour in a second shallow bowl; season with salt and pepper. Place egg white in a third shallow bowl, and beat with a fork until frothy.
  2. Dip top side of a chicken breast piece in flour, shaking off excess. Dip same side in egg white, letting excess drip off, then in breadcrumbs, pressing to adhere. (Do not bread other side.) Repeat with remaining chicken and transfer, breaded side up, to prepared baking sheet. Bake until breadcrumbs are crisp and browned, 8 to 10 minutes. Remove from oven; sprinkle with mozzarella. Continue baking until chicken is opaque throughout and cheese is lightly browned, 2 to 4 minutes.
  3. Meanwhile, in a large skillet, place tomatoes, breaking them up with your fingers. Add garlic; season with salt, pepper & Italian seasonings. Bring to a boil, reduce to a simmer, and cook until sauce has thickened, 6 to 8 minutes. Serve chicken with a generous amount of tomato sauce.
Try it-- you'll love it!  And you won't even miss the fat!

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