Chicken Parmagiana with whole wheat pasta
1 egg white
1 boneless, skinless chicken breast (about 6 oz.)
1/4 teaspoon salt
1/4 cup whole-grain seasoned breadcrumbs
Vegetable oil cooking spray
1 teaspoon extra light olive oil, divided
2 tablespoons grated part-skim mozzarella
1 cup canned diced tomatoes (with juices)
2 tablespoons chopped onion
1 clove garlic
1 teaspoon grated reduced-fat Parmesan
1 teaspoon freshly ground black pepper
1 teaspoon tomato paste
2 basil leaves
1 oz cooked whole-grain angel-hair pasta
1 cup steamed broccoli
For the chicken
Heat oven to 400°.
Place egg white in a shallow bowl.
Sprinkle chicken with salt.
Spread breadcrumbs on a sheet of wax paper or foil.
Dip chicken in egg, then breadcrumbs. Coat a small ovensafe skillet with cooking spray.
Heat 1/2 tsp oil over medium-high heat. Cook chicken on one side until breadcrumbs begin to brown, 4 to 5 minutes. Turn and cook 2 to 3 minutes more.
Transfer skillet to oven; bake chicken 8 to 10 minutes.
Remove. Sprinkle chicken with mozzarella and bake until cheese melts and chicken is cooked through, 1 minute more.
For the sauce
To make sauce, blend tomatoes, onion, garlic, Parmesan and pepper in a food processor or blender until smooth.
Heat a small saucepan over medium heat and add remaining 1/2 tsp oil.
Cook tomato paste, stirring constantly, until paste browns, 3 to 4 minutes. Add tomato mixture and basil.
Cook until sauce becomes smoother, 4 to 5 minutes. Stir in pasta; serve with chicken and broccoli.
Pairs Well With
From Self Magazine