Post by Loupy on Dec 28, 2011 0:39:27 GMT -7
So Simple to Make, Skinny Chicken Parmigiana
From: Nancy Fox @ www.skinnykitchen.com/
Look on the menu of almost any Italian restaurant and you’ll see this popular dish. I’ve remade it skinny compared to a restaurant recipe by using skinless chicken breast, cooking in a small amount of reduced-fat butter, topping with reduced-fat cheese and just a small amount of Parmesan cheese. Check out the serving tips below for what to serve with this terrific classic.
Makes 4 servings
Prep Time: 15 minutes
Cook Time: 15 minutes
Ingredients
4 boneless, skinless, chicken breasts halves (1 pound)
½ cup Panko bread crumbs, see shopping tip
½ teaspoon garlic powder
¼ teaspoon salt
Fresh ground pepper
1 egg white
1 tablespoon reduced-fat butter or Smart Balance Light
2 cups from a jarred spaghetti sauce or marinara sauce
1 cup shredded reduced-fat mozzarella cheese
¼ cup Parmesan cheese, shredded
Instructions
1. Rinse the chicken breasts under cold running water and pat dry.
Pound chicken breasts to flatten, see prep tip.
2. In a small bowl, combine the bread crumbs, garlic powder, salt and pepper.
Mix well.
3. In another small bowl add the egg white.
4. In a large nonstick pan, melt the butter.
Right next to the cook top, dip each chicken breast in egg and then into bread crumbs to coat.
Repeat with all chicken breasts and add to hot pan.
Fry chicken on each side, over medium heat, about 5-6 minutes, until chicken is done and no longer pink inside.
Remove chicken to a plate.
6. In the same pan add the spaghetti sauce and heat thoroughly.
Add cooked chicken and cover with sauce.
Top each piece with ¼ cup shredded cheese and 1 tablespoon Parmesan cheese, cover and cook until cheese is melted.
7. Using a spatula, remove each piece to a dinner plate.
Tip
Panko bread crumbs create a much crispier breading. You’ll find them in the baking aisle where other bread crumbs are sold.
I used Classico Tomato Basil Marinara Sauce. It has only 50 calories and 1 gram of fat for a ½ cup serving or use your favorite.
Prep Tip
There are several ways to flatten a chicken breast. The most common way is to place one chicken breast in a plastic bag. Using a meat mallet, pound the chicken breast to flatten to an even thickness, about ½ inch thick. Another way I recently discovered, is to flatten it using a tortilla press!
Weight Watchers (old points) 6
Weight Watchers POINTS PLUS 7
SKINNY FACTS:
for one serving
280 calories,
7.8g fat,
36g protein,
18g carbs,
2g fiber,
827mg sodium,
6g sugar
FAT FACTS: for one order of Olive Garden’s Chicken Parmigiana
1090 calories, 49g fat, 25g protein, 79g carbs, 7g fiber, 3,380mg sodium, 19g sugar
© Skinny Kitchen . All Rights Reserved.
From: Nancy Fox @ www.skinnykitchen.com/
Look on the menu of almost any Italian restaurant and you’ll see this popular dish. I’ve remade it skinny compared to a restaurant recipe by using skinless chicken breast, cooking in a small amount of reduced-fat butter, topping with reduced-fat cheese and just a small amount of Parmesan cheese. Check out the serving tips below for what to serve with this terrific classic.
Makes 4 servings
Prep Time: 15 minutes
Cook Time: 15 minutes
Ingredients
4 boneless, skinless, chicken breasts halves (1 pound)
½ cup Panko bread crumbs, see shopping tip
½ teaspoon garlic powder
¼ teaspoon salt
Fresh ground pepper
1 egg white
1 tablespoon reduced-fat butter or Smart Balance Light
2 cups from a jarred spaghetti sauce or marinara sauce
1 cup shredded reduced-fat mozzarella cheese
¼ cup Parmesan cheese, shredded
Instructions
1. Rinse the chicken breasts under cold running water and pat dry.
Pound chicken breasts to flatten, see prep tip.
2. In a small bowl, combine the bread crumbs, garlic powder, salt and pepper.
Mix well.
3. In another small bowl add the egg white.
4. In a large nonstick pan, melt the butter.
Right next to the cook top, dip each chicken breast in egg and then into bread crumbs to coat.
Repeat with all chicken breasts and add to hot pan.
Fry chicken on each side, over medium heat, about 5-6 minutes, until chicken is done and no longer pink inside.
Remove chicken to a plate.
6. In the same pan add the spaghetti sauce and heat thoroughly.
Add cooked chicken and cover with sauce.
Top each piece with ¼ cup shredded cheese and 1 tablespoon Parmesan cheese, cover and cook until cheese is melted.
7. Using a spatula, remove each piece to a dinner plate.
Tip
Panko bread crumbs create a much crispier breading. You’ll find them in the baking aisle where other bread crumbs are sold.
I used Classico Tomato Basil Marinara Sauce. It has only 50 calories and 1 gram of fat for a ½ cup serving or use your favorite.
Prep Tip
There are several ways to flatten a chicken breast. The most common way is to place one chicken breast in a plastic bag. Using a meat mallet, pound the chicken breast to flatten to an even thickness, about ½ inch thick. Another way I recently discovered, is to flatten it using a tortilla press!
Weight Watchers (old points) 6
Weight Watchers POINTS PLUS 7
SKINNY FACTS:
for one serving
280 calories,
7.8g fat,
36g protein,
18g carbs,
2g fiber,
827mg sodium,
6g sugar
FAT FACTS: for one order of Olive Garden’s Chicken Parmigiana
1090 calories, 49g fat, 25g protein, 79g carbs, 7g fiber, 3,380mg sodium, 19g sugar
© Skinny Kitchen . All Rights Reserved.
