Efl Chicken Parmesan Recipe

Looking for an easy EFL Chicken parmesan recipe? Learn how to make EFL Chicken parmesan using healthy ingredients.


Submitted by donnajocap

Makes 2 servings



I eliminated the pasta and spinach in the recipe.

Recipe Ingredients for EFL Chicken parmesan

2 egg whites
1/3 cup breadcrumbs
4 tablespoons parmesan cheese
1/2 pound chicken breast
1 cup tomato sauce
1/4 cup low fat mozzarella

Recipe Directions for EFL Chicken parmesan

  1. Preheat oven to 400 degrees.

  2. In bowl beat egg whites with whisk til frothy. Then mix breadcrumbs and parmesan cheese in shallow plate.

  3. Dip chicken breasts in egg whites and then into breadcrumbs.

  4. Spray a baking sheet with cooking spray. Bake for approx. 12 minutes, turn over and bake around 12 more minutes.

  5. cook tomato sauce in small pan.

  6. top chicken with sauce and mozzarella and bake til cheese melts.

Categories

Main Dish

Nutrition Facts
Serving Size 311.0g
Amount Per Serving
Calories
389
Calories from Fat
99
% Daily Value*
Total Fat
11.0g
17%
Saturated Fat
4.9g
24%
Trans Fat
0.0g
Cholesterol
113mg
38%
Sodium
1140mg
47%
Potassium
811mg
23%
Total Carbohydrates
20.7g
7%
Dietary Fiber
2.7g
11%
Sugars
6.7g
Protein
50.3g
Vitamin A 11% Vitamin C 14%
Calcium 28% Iron 19%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B+
  Good points
  • Very high in niacin
  • High in phosphorus
  • High in selenium
  • High in vitamin B6
  •   Bad points
  • High in sodium
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