Friday, September 27, 2013

Oven-Fried Chicken Parmesan

(originally made 1/2011)

We'll have to call mine "Sort of" Oven Fried Chicken Parmesan.   Since I picked up thin cut boneless breasts by mistake, my chicken was mostly cooked in the pan, and then finished under the broiler to melt the cheese.  I love the crispiness of the chicken, big fan of Panko here.      Would definitely make this again, and I would stick to the thinner chicken breasts.  

The picture is of Tim's plate, who tolerates me making "light" recipes because this is his main meal and he eats 2x the serving size.


                   
Oven-Fried Chicken Parmesan

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     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                     skinless -- (6-ounce) boneless chicken breast halves
  2        tablespoons  olive oil -- divided
                        Cooking spray
     1/2           cup  jarred tomato-basil pasta sauce
     1/2           cup  grated Parmigiano-Reggiano cheese -- (2 ounces)
     3/4           cup  shredded part-skim mozzarella cheese -- (3 ounces)

1. Preheat oven to 450°.
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° 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 is done.

Yield:  4 servings (serving size: 1 breast half)
CALORIES 401 ; FAT 16.9g (sat 6.4g,mono 7.6g,poly 1.3g); CHOLESTEROL 95mg; CALCIUM 352mg; CARBOHYDRATE 15.9g; SODIUM 719mg; PROTEIN 44.4g; FIBER 0.6g; IRON 1.8mg

Cooking Light, SEPTEMBER 2009

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