POWER PARM – BAKED WHEY CHICKEN PARMESAN

 

  • Cooking Time:
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Ingredients

  • 1/3 cup whole wheat bread crumbs
  • 1 cup Whey Crisps (crushed)
  • 1/2 tsp. salt
  • 1/2 tsp dried oregano leaves
  • 1/2 tsp dried basil leaves
  • 1/2 tsp black pepper
  • 12 oz boneless chicken breasts, pounded thin
  • 1 egg white, beaten
  • 2 tablespoons olive oil
  • 1/2 cup diced onion
  • 2 garlic cloves, minced
  • 1 1/2 cups tomatoes puree
  • 1/8 tsp crushed red pepper flakes

Directions

  • Preheat oven to 425° F. Spray an 8" square baking pan with non-stick cooking spray.
  • Combine bread crumbs, Whey Crisps and 1/4 tsp each of salt, oregano, basil and black pepper.
  • Dip each chicken breast into egg white, then into whey and crumb mix.
  • In large non-stick skillet, heat oil; add coated chicken breasts. Cook over medium-high heat, 1 minute each side, until lightly browned; transfer to baking pan. Add onion to skillet; cook, stirring constantly, until golden brown. Stir in garlic; cook one minute longer. Stir in tomatoes puree and crushed red pepper; bring mixture to a boil. Reduce heat; simmer, stirring occasionally. Stir in remaining each of salt, oregano, basil and black pepper.
  • Pour tomatoes mixture over chicken over chicken sprinkle with low fat cheese.
  • Bake 20 minutes, or until chicken is cooked through. Garnish with fresh basil.

Notes

Categories: Dairy  Dinner  Eggs  High Protein  Low Fat  Lunch  Main Dish  Poultry 
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