Chicken Parmigiana

Source: Cooking Light Magazine, June 1994
NOTE 1: Best used with fresh tomatoes!
NOTE 2: Add more salt if not concerned about sodium.

1.5 cups finely chopped onion
3 cloves garlic, minced
3 cups peeled, seeded, and chopped tomato (about 2 lbs)
1.5 tsp dried whole oregano
1.0 tsp dried whole basil
0.5 tsp ground pepper
0.25 tsp salt
4 skinned, boned chicken breast halves (about 4 oz each)
0.25 cup all-purpose flour
0.25 cup grated Parmesan cheese
1 egg white, lightly beaten
1 tablespoon extra-virgin olive oil
1 cup (4 oz.) shredded part-skim mozzarella cheese

Place onion and garlic in a medium saucepan coated with cooking spray; cover and cook over low heat 15 minutes or until tender. Add tomato and next 4 ingredients; simmer, uncovered, 45 minutes. Set aside

Place each chicken breast half between 2 sheets of heavy-duty plastic wrap. Flatten to 1/8-inch thickness, using mallet or rolling pin. Combine flour and Parmesan cheese in a shallow dish. Dip each piece of chicken in egg white; dredge in flour mixture. Heat oil in a large nonstick skillet over medium-high heat. Add chicken; cook 2 minutes on each side or until browned.

Arrange chicken in an 11x7x2 inch baking dish or individual gratin dishes coated with cooking spray. Pour tomato mixture evenly over chicken, and sprinkle with mozzarella cheese. Bake, uncovered, at 350 for 20 minutes or until thoroughly heated.


Calories: 342 (31% from fat)
Protein: 38.9g
Fat: 11.8g (sat 4.8g, mono 4.6g, poly 1.1g)
Carbohydrates: 19.7g
Fiber: 3.4g
Cholesterol: 86mg
Sodium: 474mg