More Great Recipes: Main Dish

Chicken Parmagiana with whole wheat pasta


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Member since 2008

Serves 1 | Prep Time | Cook Time

Ingredients

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


Notes

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