Lighter Chicken Parmesan

Makes 6 servings

Cathy

ingredients

3 boneless, skinless chicken breasts
Table salt and ground black pepper
1 1/2 C panko (Japanese-style bread crumbs)
1 TBSP olive oil
1 oz grated Parmesan cheese (about 1/2 cup) plus extra for serving
1/2 C unbleached all-purpose flour
1 1/2 tsp garlic powder
3 large egg whites
1 TBSP water
non-stick cooking spray
2 C simple tomato sauce, warmed (see below)
3 oz shredded part-skim mozzarella (about 3/4 C)
1 TBSP shredded fresh basil leaves
Simple Tomato Sauce:
1 (28 oz) can diced tomatoes
4 cloves garlic, minced (about 4 teaspoons)
1 TBSP tomato paste
1 tsp olive oil
1/8 tsp red pepper flakes
1 TBSP minced fresh basil leaves
Table salt and ground black pepper

directions

1
Adjust an oven rack to the middle position and heat oven to 475°
2
Slice each chicken breast in half horizontally and pound each cutlet to a uniform 1/4" thickness; pat the chicken dry with paper towels and season with salt and pepper
3
Combine the bread crumbs and oil in a 12-inch skillet and toast over medium heat, stirring often, until golden, about 10 minutes. Spread the bread crumbs in a shallow dish and let cool, then stir in the Parmesan.
4
Combine the flour, garlic powder, 1 tsp salt and 1/2 tsp pepper in a second shallow dish, and whisk the egg whites and water in a third shallow dish.
5
Line a rimmed baking sheet with foil, place a wire rack on top, and spray the rack with non-stick cooking spray. Working with 1 piece at a time, lightly dredge in the flour, shaking off the excess, then coat with the egg white mixture, allowing the excess to drip off. Finally, coat with the bread crumbs, pressing gently so that the crumbs adhere. Place the breaded chicken on the wire rack.
6
Lightly coat the tops of the cutlets with non-stick cooking spray. Bake until the chicken is no longer pink in the center and feels firm when pressed with a finger, about 15 minutes.
7
Remove the chicken from the oven. Spoon sauce onto the center of each cutlet and top with mozzarella cheese. Return the chicken to the oven and continue to bake until the cheese has melted, about 5 minutes. Sprinkle with basil and serve, passing remaining sauce and Parmesan separately.

notes

Table salt is salt without the iodine added. 7 carbs I like to serve this atop a small mound of pasta Use leftover spaghetti sauce in this recipe Chicken sticks to the rack if you don't remove it right away (even when you use cooking spray)

Source: Cathy