Lightened up chicken parmesanPosted: March 13, 2010
This was very good and since I made the sauce ahead of time, it was an easy after work meal. I paired it with whole wheat penne pasta and steamed veggies and it was a great, very filling meal! This recipe was in the latest edition of Clean Eating and I didnt even miss the fattier restaurant version, I could actually taste all the flavors without all the grease!
Ingredients: Serves 4
Olive Oil Cooking Spray
2 tsp. olive oil
1/2 cup onion, divided
1 green bell pepper, seeded and diced
2-3 cloves garlic, minced
2 tsp. dried oregano, divided
1 28 oz. can crushed tomatoes
1 tbsp. tomato paste
1/2 cup whole wheat panko bread crumbs
1 tbsp. reduced fat Parmesan cheese, grated
1/2 tsp. dried thyme
1/4 tsp. sea salt
1/4 tsp. ground pepper
4 4oz boneless, skinless chicken breasts, pounded to 1-inch thickness
1 tbsp. Dijon mustard
1/2 cup part-skim mozzarella cheese, shredded
8 oz. cooked penne (or your favorite pasta)
1/4 cup fresh basil, chopped
Preheat oven to 400 degrees F. Coat a large baking sheet with cooking spray.
Heat oil in a large saucepan over medium heat. Add onion, bell pepper and garlic and sauté 3 to 5 minutes, until vegetables are soft.
Add 1 tsp. oregano and stir to coat. Cook 30 seconds, until oregano is fragrant.
Add tomatoes and tomato paste and bring to a simmer. Reduce heat to low, partially cover and simmer 20 to 30 minutes.
Meanwhile, in a shallow dish, combine panko, Parmesan, remaining 1 tsp. oregano, thyme, salt and black pepper. Mix with a fork to combine.
Brush both sides of each chicken breast with the Dijon mustard. Transfer each breast to panko mixture and turn to coat both sides.
Arrange chicken on prepared baking sheet. Coat surface of chicken with cooking spray.
Bake 20 minutes.
Top each chicken breast with 2 to 3 tbsp. of tomato sauce and 2 tbsp. mozzarella.
Return chicken to oven and bake 10 minutes more, until crush is golden brown and cheese is melted and bubbly.
Arrange pasta on a serving plate and top with remaining tomato sauce. Serve chicken with pasta on the side, garnishing both with basil.