Parmesan Chicken
Source of Recipe
Recipe Introduction
Nutrition Facts: 1 chicken breast half with 1/2 cup sauce (calculated without pasta) equals 302 calories, 6 g fat (2 g saturated fat), 97 mg cholesterol, 580 mg sodium, 22 g carbohydrate, 4 g fiber, 40 g protein. Diabetic Exchanges: 5 very lean meat, 1 starch, 1 vegetable, 1/2 fat.
List of Ingredients
1/4 cup seasoned bread crumbs
2 tablespoons grated Parmesan cheese
1/2 teaspoon minced fresh basil
1 egg white
3 boneless skinless chicken breast halves (6 ounces each)
2 teaspoons cornstarch
3/4 teaspoon Italian seasoning
1/2 teaspoon sugar
1/4 teaspoon garlic powder
1/8 teaspoon Worcestershire sauce
Dash pepper
1 can (14-1/2 ounces) diced tomatoes, undrained
Hot cooked pasta, optionalRecipe
In a shallow bowl, combine the bread crumbs, Parmesan cheese and basil. In another shallow bowl, beat egg white until foamy. Dip chicken into beaten egg white, then roll in crumb mixture; place in a 1-qt. baking dish coated with cooking spray. Bake, uncovered, at 350° for 30-35 minutes or until chicken juices run clear.
Meanwhile, in a small saucepan, combine the cornstarch, Italian seasoning, sugar, garlic powder, Worcestershire sauce, pepper and tomatoes until blended. Bring to a boil. Reduce heat; simmer, uncovered, for 15 minutes.
Serve chicken and sauce with pasta if desired. Yield: 3 servings.
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