Chicken Parmesan with Pasta
Total Calories per Serving:
628
Fat Calories per Serving:
147
Percent Fat Calories per Serving:
23.41%
Portion -
4 oz chicken, 2 oz pasta
Recipe serves four
Ingredients
16 oz of boneless, skinless, chicken breast fillets (4 oz per serving)
4 oz of grated, part skim, low-moisture, mozzarella cheese (one oz per serving) + ¼ cup of water added
¾ of - 24 oz jar of spaghetti sauce
2 cups of Italian seasoned bread crumbs
3 egg whites - together in a small bowl
tbl of minced garlic
cooking spray
parseley flakes
salt and pepper to taste
8 oz of spaghetti, linguine or any equivalent pasta of your choice
Directions
Prepare pasta according to package directions. Then remove to a colander.
Preheat oven to 350 degrees. Spray shallow baking dish or aluminum pan evenly with cooking spray.
Season chicken. Then, dredge individual pieces of chicken through egg whites. Then dredge chicken evenly through bread crumbs and place in pan. Do not stack or layer chicken.
Bake chicken in oven about 7 to 10 minutes on each side, until each side is browned. Remove from oven.
Preheat a skillet. Spray with a short blast of cooking spray. Cook garlic for a couple of minutes. Then add sauce. Lower heat to a low simmer. Add parseley flakes and salt and pepper if desired.
Add chicken to sauce. Sprinkle tops of chicken with parmesan cheese and cover pan with a tight lid. Simmer on low for about ten minutes. Remove from heat and serve over pasta.
| Nutrition Data |
| Serving Size |
4 oz chicken, 2 oz pasta |
| Total Calories |
628 |
| Calories from Fat |
147 |
| % Daily Value |
| Total Fat Grams |
13 |
20.00% |
| Saturated Fat Grams |
0.5 | |
| Trans Fat Grams |
0 | |
| Polyunsaturated Fat Grams |
0 | |
| Monounsaturated Fat Grams |
0 | |
| Cholesterol MG |
20 | |
| Sodium MG |
1458 | |
| Total Carbs |
76 |
25.33% |
| Fiber Grams |
6 | |
| Sugar Grams |
13 | |
| Protein Grams |
27 |
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