Oven-Fried Chicken Parmesan

Makes 4 servings (serving size: 1 breast half)

rachel racen

ingredients

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

directions

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.

NUTRITIONAL INFORMATION:

Calories:401 ; Fat:16.9g (sat 6.4g,mono 7.6g,poly 1.3g) ; Protein:44.4g; Carbohydrate:15.9g; Fiber:0.6g; Cholesterol:95mg; Iron:1.8mg; Sodium:719mg; Calcium:352mg