Although my boys love to order Chicken Parmesan when we dine out, the health content is always a concern –especially since it usually arrives thickly breaded, deeply fried, smothered in cheese, and served on a mountain of spaghetti! In an effort to satisfy their love of this dish I have come up with a terrific easy stove-top recipe that’s filled with all of the same great flavors but none of the excess fat and carbs.
To keep the total calories and carbs on your plate under control, serve each portion with two-thirds to one cup of cooked multigrain pasta and a mountain of yummy veggies.
Makes 4 servings
1/3 cup breadcrumbs
1/3 cup grated Parmesan cheese
1/2 teaspoon dried oregano
1/4 teaspoon garlic salt
1 large egg
4 boneless, skinless chicken breasts (about 1 pound)
1 tablespoon olive oil
3/4 cup marinara sauce (jar or homemade)
3/4 cup shredded part-skim mozzarella cheese (3 ounces)
1. In a shallow bowl, mix together the breadcrumbs, Parmesan cheese, oregano, and garlic salt. In another shallow bowl, beat the egg until frothy.
2. Wrap the chicken breasts in plastic wrap and place on a cutting board. Gently pound each breast with a mallet to an even thickness (about 1/2-inch). Dip each chicken breast into the beaten egg to coat, and then roll in the breadcrumb mixture.
3. Heat the oil in a large nonstick skillet over medium-high heat. Add the chicken and cook for 4 to 5 minutes on each side, or until the chicken is well browned and just cooked through.
4. Spoon the marinara sauce evenly on top of the chicken, and sprinkle the mozzarella on top. Cover the pan, reduce heat to low and cook for 3 more minutes, or until the cheese melts.
Dare to Compare
The Chicken Parmesan dinner plate (or should I say platter), at Romano’s Macaroni Grill has 2220 calories, 148 grams of fat (52 of them saturated), 90 grams of protein, 126 grams of carbohydrate and 4440 mg of sodium. Mama Mia!
Nutrition Information Per Serving:
Calories 295 : Carbohydrate 11g (Sugars1g) : Total Fat 11g (Sat Fat 4g) : Protein 39g : Fiber 0g : Cholesterol 135mg Sodium 730mg
Food Exchanges: 4 Lean Meat, 1 Medium Fat Meat, 1 Vegetable, 1 Fat, 1 Starch : Carbohydrate Choices: 1
Weight Watcher Plus Point Comparison: 8 | Smart Points 7
Recipe courtesy of Eat What You Love: More than 300 Recipes Low in Sugar, Fat, and Calories