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
- 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.