Champion Chicken Parmesan
1/4 cup all-purpose flour
1/4 cup grated Parmesan cheese
1/4 teaspoon black pepper
4 (4-ounce) skinned, boned chicken breast halves
1 large egg white, lightly beaten
1 tablespoon olive oil
1 cup (4 ounces) shredded part-skim mozzarella cheese
3 cups hot cooked linguine (about 6 ounces uncooked pasta)
Preheat oven to 350°.
To prepare chicken, lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, Parmesan, and 1/4 teaspoon black pepper in a shallow dish. Place each breast half between 2 sheets of heavy-duty plastic wrap; flatten to 1/4-inch thickness using a meat mallet or rolling pin. Dip each breast half in egg white; dredge in flour mixture. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add chicken; cook 5 minutes on each side or until golden. Arrange in a 13 x 9-inch baking dish coated with cooking spray. Pour the tomato sauce over the chicken. Sprinkle with mozzarella. Bake at 350° for 15 minutes. Serve over linguine.
4 servings (serving size: 1 chicken breast half, 1 cup sauce, 1/4 cup cheese, and 3/4 cup pasta)
CALORIES 559(26% from fat); FAT 15.9g (sat 5.6g,mono 6.3g,poly 2g); PROTEIN 46.3g; CHOLESTEROL 93mg; CALCIUM 359mg; SODIUM 792mg; FIBER 6.4g; IRON 6.1mg; CARBOHYDRATE 58.1g
Champion Chicken Parmesan is requested constantly by Terry. It is one of those meals that just makes you happy. I love pairing it with homemade marinara, however a store bought jar will do in a pinch. This original recipe includes a marinara recipe, (I don't use that one so I left it out) it also calls for baking the chicken with the sauce added and I always leave it off until the very end. I feel that it could make the chicken soggy, and I love the crunch that the breadcrumbs and Parmesan create. The calories are calculated to include marinara added at the end. I always double this recipe and we bring the leftovers for lunch. This recipe is just as tasty microwaved the next day and I would encourage you to try it very soon!!