Nutritional Information
Calories: 401
Fat: 16.9g
Protein: 44.4g
Cholesterol 95mg
Carbohydrates: 15.9g
Sodium: 719mg
Calcium: 352mg
Iron: 1.8mg
Fiber 0.6g


Servings
Serves 4, serving size is 1 breast half.

Time To Cook
30 minutes complete.
30 Minutes
Weekday Easy
Oven Fried Chicken Parmesan

"Goes great with a simple green salad and a quick & easy starch like a polenta."


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 plain or Italian seasoned style breadcrumbs
  • 4 (6-ounce) skinless, boneless chicken breast halves
  • 2 tablespoons olive oil, divided
  • Cooking spray of your choice
  • 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
Directions:

  1. Preheat oven to 450°.
  2. Combine first 3 ingredients in a shallow baking dish.
  3. 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.
  4. Heat 1 tablespoon oil in a large ovenproof skillet over medium-high heat.
  5. Add chicken to pan; cook 2 minutes. Add remaining 1 tablespoon oil. Turn chicken over; cook 2 minutes.
  6. 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.
  7. Bake 6 minutes or until chicken is done.
  © 2003 Roberts Food Center. Designed and Hosted by The Computer Company, Inc.