Chicken Parmesan

(from fhanel01’s recipe box)

South Beach Friendly

Prep time: 15 minutes
Cook time: 30 minutes
Serves 4 people

Categories: Main Meal

Ingredients

  • 4 bnls sknls chicken breast halves, pounded thin
  • 2 slices ww bread, processed into crumbs*
  • 1/2 cup parmesan cheese, seperate in two equal portions
  • Italian seasoning to taste
  • 1/2 c eggbeaters, beaten with 1 T water
  • 4 thin slices low fat mozzarella or provolone
  • 1 cup sf tomato or marinara sauce
  • 3-4T olive oil
  • s&p to taste
  • non-stick cooking spray

Directions

  1. Heat oven to 350

  2. Mix breadcrumbs with half of the parmesan, Italian seasoning to tast (1 use 1T) season with s&p if desired. Dip chicken halves in egg wash, then coat lightly with crumb and cheese mix. After coating, let chicken stand 5 minutes.

  3. Heat the olive oil over med-hi heat in a LARGE nonstick skillet. Brown the chicken 2 pieces at a time. Place browned chicken on a cookie sheet or in shallow baking pan covered with aluminum foil that has been sprayed with pam.

  4. Cover each chicken piece with 1/4 cup tomato sauce (I make my own with onions garlic and basil, but if you purchase something like ragu, just make sure you get a low sugar one), sprinkle with 1/4 of the reserved parmesan. Place in oven for 5-7 mins. Remove chicken and place 1 slice of cheese on each piece. Return to oven for 3-5 mins more. It’s done!

  5. I serve this along with 1/2 cup of ww pasta per person, and a side salad or green veggie.

Email to a friend | Print this recipe | Back