Recipe Sunday

Oven-Fried Chicken Parmesan
Yield: 4 servings (serving size: 1 breast half)

• 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 (or your favorite spaghetti sauce)
• 1/2 cup (2 ounces) grated Parmigiano-Reggiano cheese
• 3/4 cup (3 ounces) shredded part-skim mozzarella cheese

1. Preheat oven to 350 degrees.

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 degrees 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 in done.


Taken from: Cooking Light, September 2009

*This is a very yummy recipe. It's also REALLY quick...30 minutes tops. We've made this dish twice in the past two weeks and it's still a favorite. Have I mentioned it's very yummy?! Oh...and healthy. Only 401 calories; 16.9g fat; 0.6g fiber.