Oven-Fried Chicken Parmesan

Serve a classic family-favorite for an easy weeknight meal in minutes. Pair with an easy starch and a small green salad.

Yield: 4 servings (serving size: 1 breast half)

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

Preparation

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