Parmesan Chicken and Pasta

Rely on this Italian-inspired chicken recipe for a quick and easy entrée the whole family will love. 

Ingredients

  • 4   frozen boneless, skinless chicken breast halves (3-4 ounces each), thawed
  • 2   egg whites
  • 1   garlic clove, pressed
  • 1 cup fat-free seasoned croutons, grated (1/2 cup crumbs)
  • 1/4 cup (1 ounce) grated fresh Parmesan cheese
  • 1 teaspoon dried oregano leaves
  • 1/8 teaspoon ground black pepper
  • 2 tablespoons all-purpose flour
  • 4 ounces uncooked angel hair pasta
  • 1 jar (14 ounces) tomato and basil spaghetti sauce
  • 1/4 cup (1 ounce) shredded reduced-fat mozzarella cheese

Directions

  1. Preheat oven to 425°F. Using Professional Shears, remove chicken from package and trim off any visible fat. 

  2. Using Mini-Whipper, beat egg whites in Classic Batter Bowl until frothy. Press garlic into egg whites using Garlic Press. Using Rotary Grater fitted with coarse grating drum, grate croutons and Parmesan cheese into shallow bowl. Add oregano and black pepper; mix well. 

  3. Coat chicken breasts with flour. Dip into egg white mixture. Coat both sides of each chicken breast with crumb mixture, shaking off excess. Discard any remaining crumb mixture. Place chicken on Large Round Stone with Handles; lightly spray with nonstick cooking spray. Bake 20-25 minutes or until chicken is no longer pink and juices run clear.   

  4. Meanwhile, cook pasta according to package directions; drain. Place spaghetti sauce in Small Micro-Cooker®. Microwave, covered, on HIGH 2 minutes or until hot. Divide pasta among four serving plates. Top with one chicken breast half, a scant 1/2 cup spaghetti sauce and 1 tablespoon mozzarella cheese.

Yield:

  • 4  servings

Nutrients per serving:

Calories 390 (14% from fat), Total Fat 6 g, Saturated Fat 2.5 g, Cholesterol 75 mg, Carbohydrate 42 g, Protein 40 g, Sodium 780 mg, Fiber 3 g 

U.S. Diabetic exchanges per serving:

3 starch, 4 low-fat meat (3 carb) 

Cook's Tips:

Using skinless chicken breasts cuts down on added fat while the seasoned coating produces oven-fried flavor and crispness.

Boxes of individually packaged and quick-frozen chicken breasts can be found in the freezer section of most supermarkets and are convenient when you need to get dinner on the table in a flash. To thaw frozen chicken quickly and safely, place in a large bowl in the sink and rinse them under cold running water.

Small boneless, skinless chicken breast halves (3-4 ounces each), found in the refrigerated meat section of the supermarket, can be substituted for the frozen chicken breasts, if desired. 

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