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)

Ingredients
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

Preparation
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!

3 comments:

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!! ;)