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Chicken Parmesan

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273 CALORIES 19g CARBS 6g FAT 34g PROTEIN
5
Freestyle™ SmartPoints™ New!
(7 Old SmartPoints™)
(7 PointsPlus®)
Chicken Parmesan
Chicken Parmesan Recipe
Having lived in Southern California for the last seven years, I had forgot both how beautiful a snow storm can be, but also its ability to completely trap you at home. I volunteered to cook dinner tonight and was planning to go and buy some beautiful New England seafood for delicious seafood stew but instead found myself stuck inside needing to create something to feed the army of folks in our house. That’s where the idea for this simple chicken Parmesan came from, which I baked instead of fried to lighten it up. Anytime I bread anything, I always mix in my own spices to the bread crumbs to add flavor, usually inspired by the type of food I am cooking. For this meal I added Italian spices and some salty, delicious Parmesan cheese. I had my chicken parm with a large green salad but most people had theirs with pasta. If you have a high fiber or whole wheat pasta around, you could have this with a half a cup and it would still only be a 7.5 point meal.

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The Recipe
Chicken Parmesan

Chicken Parmesan

PREP TIME: 15 Min
COOK TIME: 20 Min
TOTAL TIME: 35 Min
Dinner
Diets:
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Ingredients

US METRICS
  • 1 1/2 lb boneless skinless chicken breast
  • 1 cup bread crumbs
  • 1/2 cup egg whites
  • 1 tbsp fresh chopped basil
  • 1 tbsp oregano
  • 1 tbsp garlic powder
  • 6 tbsp Parmesan cheese
  • 1 U salt and freshly ground pepper
  • 1 cup marinara sauce
  • 1/2 cup part skim shredded mozzarella

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Instructions

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1

Preheat your oven to 400 degrees.

2

In a shallow bowl, combine the breadcrumbs, basil, oregano, garlic powder, 3 tbsp of Parmesan, salt and pepper. Mix together well.

3

In another shallow bowl, pour in the egg beaters.

4

Take out your chicken breast and cut into even portions. Sprinkle with salt and pepper. Then dip the chicken into the egg beaters and let the excess egg drip off. Then roll gently to coat in the bread crumbs. Place onto a baking sheet coated with non stick cooking spray.

5

Bake at 400 degrees for about 20 minutes until chicken is cooked through. The top with sauce, mozzarella cheese, and remaining Parmesan cheese and return to oven until the cheese is melted.

Nutritional Facts
Serving Size: 4 oz. chicken with sauce and cheese (241g)
Amount Per Serving
Calories 273
Calories from Fat 53
% Daily Value *
Total Fat 6g
9%
Saturated Fat 2g
11%
Monounsaturated Fat 0g
0%
Polyunsaturated Fat 0g
0%
Cholesterol 66mg
22%
Sodium 554mg
24%
Total Carbohydrate 19g
6%
Dietary Fiber 2g
9%
Sugars 4g
Protein 34g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.

† SmartPoints™ and PointsPlus® calculated by Slender Kitchen; Not endorsed by Weight Watchers International, Inc.
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