Champion Chicken Parmesan

Try Asiago or provolone cheese in place of the mozzarella.

Yield: 4 servings (serving size: 1 chicken breast half, 1 cup sauce, 1/4 cup cheese, and 3/4 cup pasta)

Ingredients

• Tomato sauce:
• 1  ounce  sun-dried tomatoes, packed without oil (about 1/4 cup)
• 1  cup  boiling water
• 1  teaspoon  olive oil
• 2  cups  chopped red bell pepper
• 1  cup  chopped onion
• 2  (14.5-ounce) cans diced tomatoes, undrained
• 1/4  cup  chopped fresh parsley
• 2  tablespoons  chopped fresh basil
• 1  tablespoon  balsamic vinegar
• 1/4  teaspoon  black pepper
• 2  garlic cloves, minced
• 
  Chicken:
• 1/4  cup  all-purpose flour
• 1/4  cup  grated Parmesan cheese
• 1/4  teaspoon  black pepper
• 4  (4-ounce) skinned, boned chicken breast halves
• 1  large egg white, lightly beaten
• 1  tablespoon  olive oil
• Cooking spray
• 1  cup  (4 ounces) shredded part-skim mozzarella cheese
• 3  cups  hot cooked linguine (about 6 ounces uncooked pasta)

Preparation

To prepare tomato sauce, combine sun-dried tomatoes and water in a bowl; cover and let stand 30 minutes or until soft. Drain and finely chop tomatoes.

Heat 1 teaspoon olive oil in a large saucepan over medium-high heat. Add sun-dried tomatoes, bell pepper, and onion; sauté 7 minutes. Stir in canned tomatoes; bring to a boil. Cover, reduce heat, and simmer for 10 minutes. Remove from heat; stir in parsley, basil, vinegar, 1/4 teaspoon black pepper, and garlic.

Preheat oven to 350°.

To prepare chicken, lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, Parmesan, and 1/4 teaspoon black pepper in a shallow dish. Place each breast half between 2 sheets of heavy-duty plastic wrap; flatten to 1/4-inch thickness using a meat mallet or rolling pin. Dip each breast half in egg white; dredge in flour mixture. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add chicken; cook 5 minutes on each side or until golden. Arrange in a 13 x 9-inch baking dish coated with cooking spray. Pour the tomato sauce over the chicken. Sprinkle with mozzarella. Bake at 350° for 15 minutes. Serve over linguine.

Nutritional Information

Calories:

559 (26% from fat)

Fat:

15.9g (sat 5.6g,mono 6.3g,poly 2g)

Protein:

46.3g

Carbohydrate:

58.1g

Fiber:

6.4g

Cholesterol:

93mg

Iron:

6.1mg

Sodium:

792mg

Calcium:

359mg