Monday, July 12, 2010

I Heart Chicken Parm...

I branched out tonight and made something other than baked chicken... one of my all time favorites, Chicken Parmasean. Okay, okay, so it's still in the chicken family, but this time I had to coat it, and pan fry it, and bake it, and turn it... there were multiple steps I had to follow which upped the cooking difficulty for me, so I consider it branching out. I found the recipe on a healthy cooking website, so it was actually fairly low in fat and calories - a definite plus! And since I got a late start on dinner, I just paired it with a ceasar salad - fat free dressing, of course. :)

Logan asked me to save the recipe, which means the meal was a success! If you're interested in the recipe, here it is:

Prep Time: 30 minutes
Yield: 4 servings (serving size: 1 breast half)

1/4 cup all-purpose flour
1/2 teaspoon dried oregano
1/4 teaspoon salt
2 large egg whites, lightly beaten
3/4 cup panko (Japanese breadcrumbs)
4 (6-ounce) skinless, boneless chicken breast halves
2 tablespoons olive oil, divided
Cooking spray
1/2 cup jarred tomato-basil pasta sauce
1/2 cup (2 ounces) grated Parmigiano-Reggiano cheese
3/4 cup (3 ounces) shredded part-skim mozzarella cheese

1. Preheat oven to 450°.

2. Combine first 3 ingredients in a shallow dish; place egg whites in a bowl. Place panko in a shallow dish. Dredge 1 breast half in flour mixture. Dip in egg whites; dredge in panko. Repeat procedure with remaining chicken, flour mixture, egg whites, and panko.

3. Heat 1 tablespoon oil in a large ovenproof skillet over medium-high heat. Add chicken to pan; cook 2 minutes. Add remaining 1 tablespoon oil. Turn chicken over; cook 2 minutes. Coat chicken with cooking spray; place pan in oven. Bake at 450° for 5 minutes. Turn chicken over; top each breast half with 2 tablespoons sauce, 2 tablespoons Parmigiano-Reggiano, and 3 tablespoons mozzarella. Bake 6 minutes or until chicken is done.

Nutritional Information
Calories: 401
Fat: 16.9g (sat 6.4g,mono 7.6g,poly 1.3g)
Protein: 44.4g
Carbohydrate: 15.9g
Fiber: 0.6g
Cholesterol: 95mg
Iron: 1.8mg
Sodium: 719mg
Calcium: 352mg

I took this picture of Logan, patiently waiting for dinner to be ready. I thought it was cute.
If anyone decides to try the chicken parm, be sure to let me know how it turns out for you!


Leanne said...

Good work.

Lori said...

Sounds delicious. I wonder what spraying the chicken with cooking spray does...

I do love me some chicken parm.

Jessica said...

mm i love it!! you have to make this for me!! ;)