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Chicken Parmesan
Total Calories per Serving:   418  
Fat Calories per Serving:   137
Percent Fat Calories per Serving:   32.78%

Portion -  4 oz chicken breast fillet
Recipe serves four


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)

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


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.

Nutrition Data
Serving Size 4 oz chicken breast fillet 
Total Calories 418 
    Calories from Fat 137 
% Daily Value
Total Fat Grams 12  18.46% 
    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 34  11.33% 
    Fiber Grams 4  
    Sugar Grams 11  
    Protein Grams 20  


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