Chicken Parmesan
Chicken Parmesan
Calories 614 (19% from fat)
Fat 13 gram
Trans Fat 0 gram
Chol. 86 mg.
Sodium 937 mg.
Carb. 74 gram
Fiber 5 gram
Sugar Alcohol 0 gram
Protein 49 gram
Above is the TOTAL nutritional breakdown when you use the Quick-and-Easy Pasta Sauce. If you JUST want to make the pasta sauce that nutritional breakdown is below.
Ultimate Quick-and-Easy Pasta Sauce
Calories 126 (16% from fat)
Fat 2 gram
Trans Fat 0 gram
Chol. 0 mg.
Sodium 461 mg.
Carb. 25 gram
Fiber 3.7 gram
Sugar Alcohol 0 gram
Protein 4 gram
NOTE: To cut down on the sodium in this recipe choose low-sodium diced tomatoes. You can actually reduce the sodium by almost half!
Ingredients
4 (4-ounce) skinned, boned chicken breast halves
1/2 cup seasoned breadcrumbs
1/4 cup grated Parmesan cheese
1/2 tsp. dried Italian seasoning
1/8 tsp. black pepper
1/3 cup all-purpose flour
2 large egg whites, lightly beaten
2 tsp. olive oil
4 cups hot cooked spaghetti (about 8 oz. uncooked pasta)
3 cups Ultimate Quick-and-Easy Pasta Sauce (Recipe Below)
1 cup (4 oz.) shredded part-skim mozzarella cheese
Basil sprigs (optional)
Ultimate Quick-and-Easy Pasta Sauce
1 tsp. olive oil
1 cup chopped onion
4 garlic cloves, minced
1/2 cup dry red wine OR 2 Tbsp. balsamic vinegar
1 Tbsp. sugar
1 Tbsp. chopped fresh or 2 tsp. dried basil
2 Tbsp. tomato paste
1/2 tsp. dried Italian seasoning
1/4 tsp. black pepper
2 (14.5 oz.) cans diced tomatoes, undrained
(If you're cutting down on sodium make these low-sodium.)
2 Tbsp. chopped fresh parsley
2. Combine breadcrumbs, Parmesan cheese, Italian seasoning, and pepper in a shallow dish. Dredge 1 chicken breast half in flour. Dip in egg whites; dredge in breadcrumb mixture. Repeat procedure with remaining chicken, flour, egg whites, and breadcrumb mixture.
3. Heat oil in a large nonstick skillet over medium-high heat. Add chicken; cook 5 minutes on each side or until done.
4. Place 1 cup spaghetti in each of 4 gratin dishes. Spoon 1/2 cup Ultimate Quick-and-Easy Pasta Sauce over each serving. Top each with 1 chicken breast half. Spoon 1/4 cup sauce over each serving. Sprinkle each serving with 1/4 cup mozzarella cheese.
5. Preheat broiler. Place gratin dishes on a baking sheet; broil 3 minutes or until cheese melts. Garnish with basil sprigs, if desired.
Ultimate Quick-and-Easy Pasta Sauce
1. Heat oil in a saucepan or large skillet over medium-high heat. Add onion and garlic; saute 5 minutes. Stir in wine and next 6 ingredients (wine through tomatoes), and bring to a boil.
2. Reduce heat to medium, and cook, uncovered, about 15 minutes. Stir in parsley.
Yield: About 3 Cups - Serving Size 1 Cup
Freeze individual portions for easy re-heating later.