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Guiltless Chicken Parmesan Recipe

Looking for an easy Guiltless Chicken Parmesan recipe? Learn how to make Guiltless Chicken Parmesan using healthy ingredients.


Submitted by maha-kisa

Makes 6 servings



from http://www.cleaneatingmag.com/Recipes/Recipe/Guiltless-Chicken-Parmesan.aspx

Recipe Ingredients for Guiltless Chicken Parmesan

1 1/2 tsp olive oil
85 g white onion, diced
125 g green bell pepper, seeded and diced
100 g red bell pepper
2 tbsp sun-dried tomatoes
5 cloves garlic, minced
1 tsp dried oregano
130 g tomatoes
3 tbsp tomato paste
120 whole wheat bread
20 g reduced-fat Parmesan cheese, grated
1/8 tsp sea salt
1/4 tsp ground black pepper
360 g chicken breast
3 tbsp Dijon mustard
40 g part-skim mozzarella cheese, shredded
100 g whole-wheat penne
1/8 cup fresh basil, chopped

Recipe Directions for Guiltless Chicken Parmesan

  1. Preheat oven to 400║F. Coat a large baking sheet with cooking spray.

  2. Heat oil in a large saucepan over medium heat. Add onion, bell pepper and garlic and sautÚ 3 to 5 minutes, until vegetables are soft. Add 1 tsp oregano and stir to coat. Cook 30 seconds, until oregano is fragrant. Add tomatoes and tomato paste and bring to a simmer. Reduce heat to low, partially cover and simmer 20 to 30 minutes.

  3. Meanwhile, in a shallow dish, combine panko, Parmesan, remaining 1 tsp oregano, thyme, salt and black pepper. Mix with a fork to combine. Brush both sides of each chicken breast with Dijon. Transfer each breast to panko mixture and turn to coat both sides. Arrange chicken on prepared baking sheet. Coat surface of chicken with cooking spray. Bake 20 minutes.

  4. Top each chicken breast with 2 to 3 tbsp tomato sauce and 2 tbsp mozzarella. Return chicken to oven and bake 10 minutes more, until crust is golden brown and cheese is melted and bubbly.

  5. Arrange pasta on a serving plate and top with remaining tomato sauce. Serve chicken with pasta on the side, garnishing both with basil.

Categories

Main Dish

Nutrition Facts
Serving Size 205.4g
Amount Per Serving
Calories
310
Calories from Fat
69
% Daily Value*
Total Fat
7.7g
12%
Saturated Fat
2.3g
12%
Trans Fat
0.0g
Cholesterol
57mg
19%
Sodium
581mg
24%
Potassium
489mg
14%
Total Carbohydrates
29.5g
10%
Dietary Fiber
7.2g
29%
Sugars
5.4g
Protein
30.7g
Vitamin A 32% Vitamin C 91%
Calcium 15% Iron 16%
* 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
A
  Good points
  • High in niacin
  • High in selenium
  • High in vitamin A
  • Very high in vitamin C
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