Chicken Parmesan (Light Version)
1.5 cups Panko
1 tbsp. olive oil
1 oz. grated Parmesan (about 1/2 cup)
1/2 cup all-purpose flour
1.5 tsp garlic powder
Salt and pepper
3 large egg whites
1 tbsp water
vegetable oil spray
3 large boneless, skinless chicken breasts (pounded to 1/4 inch thick, or sliced in half to make cutlets)
1 recipe for Simple Tomato Sauce for Chicken Parmesan
3 oz low-fat mozzarella, shredded (3/4 cup)
1 tbsp fresh basil, minced
Adjust an oven rack to the middle position and heat the oven to 475.
Combine the bread crumbs and oil in a 12-inch skillet and toast over medium heat, stirring often, until golden, about 10 minutes.
Spread the bread crumbs in a shallow dish and cool slightly; when cool, stir in the Parmesan.
In a second shallow dish, combine the flour, garlic powder, 1 tbsp. salt, and 1/2 tsp pepper together.
In a third shallow dish, whisk the egg whites and water together.
Line a rimmed baking sheet with foil, place a wire rack on top, and spray the rack with veg oil spray.
Pat the chicken dry with paper towels, then season with S&P.
Lightly dredge the cutlets in the flour, shaking of excess, then dip into egg whites, and finally coat with the bread crumbs.
Press on the bread crumbs to make sure they adhere.
Lay the chicken on the wire rack.
Spray the tops of the chicken with the veg oil spray.
Bake until the meat is no longer pink in the center and feels firm when pressed with a finger, about 15 minutes.
Remove the chicken from the oven.
Spoon 2 tbsp. sauce onto the center of each cutlet and top with 2 tbsp. of mozzarella.
Return the chicken to the oven and continue to bake until the cheese has melted, about 5 minutes. Sprinkle with the basil and serve.
Pairs Well With
Source: Cook's Illustrated; The Best Light Recipe cookbook
Per serving: 310 calories, 8 grams of fat, 2.5g sat fat, 75mg cholesterol, 20g carbs, 38g protein, 790g sodium