Chicken Parmagiana with whole wheat pasta
CATEGORIES
INGREDIENTS
  • Servings: 1
  • 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
DIRECTIONS
  1. For the chicken
  2. Heat oven to 400°.
  3. Place egg white in a shallow bowl.
  4. Sprinkle chicken with salt.
  5. Spread breadcrumbs on a sheet of wax paper or foil.
  6. Dip chicken in egg, then breadcrumbs. Coat a small ovensafe skillet with cooking spray.
  7. 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.
  8. Transfer skillet to oven; bake chicken 8 to 10 minutes.
  9. Remove. Sprinkle chicken with mozzarella and bake until cheese melts and chicken is cooked through, 1 minute more.
  11. For the sauce
  12. To make sauce, blend tomatoes, onion, garlic, Parmesan and pepper in a food processor or blender until smooth.
  13. Heat a small saucepan over medium heat and add remaining 1/2 tsp oil.
  14. Cook tomato paste, stirring constantly, until paste browns, 3 to 4 minutes. Add tomato mixture and basil.
  15. Cook until sauce becomes smoother, 4 to 5 minutes. Stir in pasta; serve with chicken and broccoli.
RECIPE BACKSTORY
From Self Magazine