Tuesday, May 27, 2008

Healthy Chicken Parmesan

Healthy Chicken Parmesan
From: Most Creative User Name Ever

2 tbsp extra-virgin olive oil
1 medium onion, chopped
2 cloves garlic, minced
1 bay leaf
1 can (28 oz) crushed tomatoes (could also use diced)
½ tsp basil
½ tsp oregano

Put 2 tbsp olive oil in pan on medium heat. When the oil is hot, add the onion, garlic, and bay leaf. Cook until the onion starts to soften and becomes translucent. Add the tomatoes, basil, and oregano. Cook stirring occasionally until the sauce starts to thicken, about 10 minutes. Season with salt and pepper. Cover and simmer on low heat while you prep the chicken.

¼ cup all-purpose flour
2 egg whites
¾ cup Italian flavored bread crumbs
2 tbsp parmesan cheese (plus some for tops of chicken later)
4 boneless skinless chicken breasts
Mozzarella cheese for tops of chicken

Preheat oven to 400, spray cookie sheet with non-stick cooking spray.

In a shallow bowl, beat the egg whites. Put flour on a piece of wax paper. On another piece of wax paper mix the bread crumbs with 2 tbsp parmesan and season with salt and paper.

Lightly dredge the chicken in flour, then dip in the egg whites, then dredge in the bread crumb mixture and place on pan. Spray the top of each chicken breast lightly with cooking spray.

Bake the chicken until golden brown, anywhere from 8-15 minutes. All depends on thickness of chicken breasts. Check to ensure that the chicken is done. Once done, add the mozzarella cheese and some parmesan cheese to the tops and put back into oven until melted.

Serve with sauce over chicken. Don’t forget to remove the bay leaf from the sauce!

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