2day's recipe: Herbed Chicken Parmesan

How about chicken tonight?  an oldie, but goody.. oh - it's lighter!

Herbed Chicken Parmesan   

Ingredients 1/3 cup (1 1/2 ounces) grated fresh Parmesan cheese, divided 1/4 cup dry breadcrumbs 1 tablespoon minced fresh parsley 1/2 teaspoon dried basil 1/4 teaspoon salt divided 1 large egg white lightly beaten 1 pound chicken breast tenders 1 tablespoon butter 1 1/2 cups bottled fat-free tomato-basil pasta sauce (such as Muir Glen Organic) 2 teaspoons balsamic vinegar 1/4 teaspoon black pepper 1/3 cup (1 1/2 ounces) shredded provolone cheese

InstructionsPreheat broiler.

Combine 2 tablespoons of Parmesan, breadcrumbs, parsley, basil, and 1/8 teaspoon salt in a shallow dish. Place egg white in a shallow dish. Dip each chicken tender in egg white; dredge in the breadcrumb mixture. Melt butter in a large nonstick skillet over medium-high heat. Add chicken; cook 3 minutes on each side or until done. Set aside.

Combine 1/8 teaspoon salt, pasta sauce, vinegar, and pepper in a microwave-safe bowl. Cover with plastic wrap; vent. Microwave sauce mixture at HIGH 2 minutes or until thoroughly heated. Pour the sauce over chicken in pan. Sprinkle evenly with the remaining Parmesan and provolone cheese. Wrap handle of pan with foil, and broil 2 minutes or until the cheese melts.


Yields: 4 Servings

Cooking Light, NOVEMBER 2003
notes:  This lighter version of an Italian favorite loses some of the fat but none of the taste. We recommend rice-shaped orzo pasta with this saucy chicken entrée, but you can serve spaghetti or angel hair pasta instead.

CALORIES 308 (30% from fat); FAT 10.4g (sat 5.7g,mono 3g,poly 0.6g); IRON 2.3mg; CHOLESTEROL 88mg; CALCIUM 249mg; CARBOHYDRATE 16.2g; SODIUM 808mg; PROTEIN 35.9g; FIBER 1.8g