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    Pan-Seared Chicken Parmesan


    Source of Recipe


    internet


    List of Ingredients


    • 2 T. flour
    • 2 T. cornmeal
    • 1 T. snipped fresh parsely
    • 1/2 t. dried oregano
    • 1/2 t. basil
    • 1/4 t. black pepper
    • 4 boneless chicken breast halves
    • 2 cans (8oz each) no salt tomato sauce
    • 3/4 c. shredded reduced fat mozzarella cheese
    • 2 T. grated Parmesan Cheese


    Instructions


    1. Combine flour, cornmeal, parsely, oregano, basil and pepper. Coat chicken with mixture. Shake excess.
    2. Coat a nonstick skillet with nonstick spray. Warm over medium-high heat, then add chicken and brown for 3 minutes on each side.
    3. In a shallow baking dish spread 1/2 cup of sauce. Place chicken in dish and top with remaining sauce. sprinkle with cheeses. Bake until cheese is melted and chicken is cooked through, about 20 minutes.
    4. serves 4
      149 calories
      2.8 g. fat
      14 mg chol
      149 mg sodium
 

 

 

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