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Low Fat Chicken Parmesan

 

submitted by Cynthia Berg
aka Aarcyn

 

 

 

1 ½ cups shredded Parmesan cheese, divided

½ cup bread crumbs

2 tablespoons minced fresh flat-leaf parsley

1 teaspoon dried basil

¼ teaspoon salt, divided

1 large egg white, lightly beaten

1 pound chicken breast tenders

1 tablespoon butter or margarine

1 ½ cups bottled fat-free tomato-basil pasta sauce

2 teaspoons balsamic vinegar

¼ teaspoon freshly ground pepper

1/3 cup shredded provolone cheese

 

1. Preheat the broiler
2. In a shallow dish, combine 2 tablespoons of the parmesan with the bread crumbs, parsley, basil and 1/8 teaspoon salt. Place the egg white in a second shallow dish.
3. Dip each chicken tender in the egg white, then dredge through the bread crumb mixture.
4. In a large nonstick oven-proof skillet over medium heat, melt the butter. Add the chicken and cook 3 minutes per side or until done. Remove the pan from the heat and set aside.
5. In a microwave-safe bowl, combine the remaining salt with the pasta sauce, vinegar and pepper. Cover with plastic wrap, leaving one side loose to vent. Microwave on high for 2 minutes, or until thoroughly heated.
6. Pour the sauce over the chicken in the pan. Sprinkle evenly with provolone and remaining Parmesan. Broil 2 minutes, or until the cheese melts.

 

Nutrition Information per serving: 308 calories, 10 g total fat, 88 mg cholesterol, 808 mg sodium, 36 g protein, 16 g carbohydrates, 2 g dietary fiber

 

Source: Cooking Light magazine's "Cooking Light Italian."