Basil Chicken Parmigiana

Prep: 25 min., Cook: 4 min. per batch, Bake: 20 min. Open a bag of prewashed mixed salad greens, and top with sliced grape or cherry tomatoes, red onion slices, and a drizzle of light balsamic vinaigrette for a zesty accompaniment.

Yield: Makes 8 servings (serving size: 1 chicken breast half and 1/2 cup pasta)

Ingredients

• 8  ounces  uncooked whole wheat rotini
• 4  (6-ounce) skinned and boned chicken breasts
• 2/3  cup  Italian-seasoned breadcrumbs
• 1/2  cup  grated Parmesan cheese, divided
• 1/2  cup  egg substitute
• 1  tablespoon  olive oil
• 1  (26-ounce) jar low-fat pasta sauce
• 1/4  cup  sliced fresh basil
• 1  cup  (4 ounces) shredded low-fat mozzarella cheese
• 2  tablespoons  minced fresh Italian parsley

Preparation

Prepare pasta according to package directions, omitting salt and oil. Drain and keep warm.

Cut each chicken breast into 2 pieces. Place each piece between 2 sheets of heavy-duty plastic wrap; flatten to 1/4-inch thickness using a meat mallet or rolling pin.

Combine 2/3 cup breadcrumbs and 1/4 cup Parmesan cheese. Dip chicken in egg substitute, and dredge in breadcrumb mixture.

Brown chicken, in batches, in hot oil in a large nonstick skillet over medium-high heat, 1 to 2 minutes on each side; remove chicken from skillet.

Stir together pasta sauce and basil; spoon half of sauce into an 11- x 7- inch baking dish. Arrange chicken in an even layer over sauce; pour remaining sauce over chicken. Sprinkle evenly with mozzarella cheese and remaining 1/4 cup Parmesan cheese.

Bake at 350° for 20 minutes or until mozzarella cheese is lightly browned and sauce is bubbly around edges. Remove from oven, and sprinkle with 2 tablespoons parsley. Serve chicken over hot cooked pasta.

Nutritional Information

Calories:

337 (21% from fat)

Fat:

8g (sat 2.9g,mono 2.2g,poly 0.8g)

Protein:

33.8g

Carbohydrate:

33.2g

Fiber:

4g

Cholesterol:

61mg

Iron:

2.8mg

Sodium:

732mg

Calcium:

364mg