If cooking at home you’re aware of what’s inside. You can create nutritional space for the saturated fats that is in cheese making use of an egg white instead of a full egg. Dip the cutlets in the egg.
Using tomatoes that are not salt-free helps to offset some of the salt content of the cheese.
1 cup of low-moisture cheese shredded skim-milk mozzarella
The secret sauce
1 tablespoon. olive oil
1 large onion diced (about one cup)
2 cloves garlic, crushed
1 28-oz. can of crushed tomatoes with no salt added
1 28-oz. can diced low-salt tomatoes
2 Tbsp. dried parsley
1 Tbsp. dried basil
1 leaf of a bay
In an oven-proof pot. Add onion and sauté until it becomes transparent. Incorporate garlic. Stir. Add herbs and tomatoes. The sauce should be bubbling, then lower heat to simmer. Cook, stirring frequently until it begins to thicken. While you prepare the remaining ingredients.
In the event that you’re cooking your own sauce ahead of time cook it for 45 to 60 minutes before storing in the refrigerator. You’ll require 2 cups to cook your chicken. The rest is able to be stored in the freezer.
Each cup has 100 calories, 3 g fat (less than .5 saturated fats No trans fats and no cholesterol) 272 mg sodiumand 22 grams carbohydrates, 5 grams of diet fiber, 14 grams of sugars and 4.5 grams of protein.
1 egg white
1 teaspoon. water
3/4 cup panko (light Japanese-style breadcrumbs)
2 tablespoons. olive oil 2 tbsp. olive oil, divided
1 2 lbs. chicken breast cutlets – 4 pieces*
If you purchase the chicken with naked breasts cut each one into two lengthwise. Set the chicken in between two sheets of waxed papers and press it down until it’s equally thick, roughly one-half to three-quarters inch.
Mix egg whites with water into a bowl that is shallow. Mix lightly. Dip the cutlets in egg wash.
Place some panko on waxed paper. Cover the cutlets with panko. Continue press the crumbs into the chicken.
Place 1 tablespoon olive oil in a large frying pan . Heat to medium-high. Add the chicken and cook for about 3 minutes or until the chicken is golden. Include the additional tablespoon of olive oil while the chicken is turning. Cook for another 2 minutes.
The entire dish
To put together the chicken Parmigiana Spread one cup sauce into the center of a baking dish to allow the chicken to be placed in one layer. Sprinkle an additional cup of sauce on top of the chicken. Bake for 15 minutes at 350 deg F.
Remove the dish from the in the oven, and then sprinkle it with mozzarella shredded. Re-insert dish in oven for 5 minutes then switch off the heat. The cheese doesn’t require to be cooked, it just needs to melt. Serve it with whole wheat spaghetti thinly and salad.
Four servings of HTML0
A single portion of chicken, cheese and sauce has approximately 301 calories. It also contains 10 grams of fat (3 grams saturated fat with no trans fats, 80 mg cholesterol) 285 mg sodium and 26 grams carbohydrate, 3 grams of food fiber, 8 g sugars as well as 32 grams of protein.
Four boneless skinless chicken breasts
2 Tablespoons grated Parmigiano-Reggiano
1/2 cup shredded mozzarella cheese
Sprays of olive oil
1 cup Panko bread Crumbles
1 cup marinara sauce
1 teaspoon of garlic powder
1/8 teaspoon of pepper
Pre-heat the oven to 425°F.
In a pie pan or a large shallow bowl mix your panko bread crumbs Parmesan as well as garlic powder. In a second pie pan or bowl, beat the egg.
Spray a large pot with oil spray and set on a medium-high flame.
One at a given time, soak an entire chicken breast in eggs, and then add the bread crumb mix, and then put them in the pan that’s hot. It should be cooked for 10 mins per side to golden brown.
Transfer the chicken onto a rimmed baking sheet, then top it with marinara sauce, mozzarella. Bake in the oven for about 10 mins or so until cheese has melty and the chicken has cooked to the point of being cooked (no pink in the middle and the juices are clear).
Hot chicken is best served hot and then try it with the recipe for broccoli in the video below…
I’m always looking for a way to improve my recipe in creating a new nutritious recipe (especially one that is based on something that is as popular as this recipe). )… It has to be as delicious as, if not better as the full fat, full-calorie version.
I believe that everything Italian food is better by homemade sauce. It’s true that I am Italian so I be sure of this. But I also can assure you that marinara sauce with jared won’t ruin the dish.
Here are my recommendations for purchasing store-bought marinara sauce
ALWAYS get organic! The cost difference is small However, the preservative-laced products are not great for weight loss or health.
Be sure to look for preservatives and steer clear of them.
Make sure to look to find “Low Sugar” not “Sugar Free.” Sugar-free typically is a reference to synthetic sugars… which is why I see the hairs on your back. There is sugar in tomato sauce sold in stores. sauce, but there’s a lot of it! Be aware and check the warning labels.
The great thing… is that once you’ve found an in-store marinara sauce that is 100% organic and healthy it is easy to keep buying it. You can also stock up at times when it’s in sale!
The Italian-American classic typically has a lot of oil, an overabundance of cheeseas well as a large spaghetti with a lot of carbs as the basis. We fry a small portion of chicken to reduce the soakage of oil, and then add fresh mozzarella (which has less energy and calories than the other varieties of cheeses) to finish it off. As for sides, swap the spaghetti bed with fresh sauteed garlic spinach.
NUTRITION 390 calories 11, 11 g fat (4 grams saturated) 670 mg sodium
Four skinless, boneless pieces of chicken breast (4-6 8 oz each)
1/2 1 tsp salt
1/2 teaspoon black pepper
2 egg whites lightly beat
1 cup breadcrumbs, preferring panko
2. Tbsp of grated Parmesan
1 Tbsp dry Italian seasoning
1 Tbsp olive oil
1 cup tomato sauce
4 oz shredded part-skim mozzarella
Freshly cut leafy basil (optional)
HOW TO MAKE IT
The broiler should be preheated. The chicken’s breasts are covered in the parchment or wrap with plastic and then using an ax or heavy-bottomed pan, crush the chicken until it’s homogenous one-quarter” thick. Add spice and salt.
Put the egg whites in a bowl that is shallow. Combine the breadcrumbs Parmesan as well as Italian seasoning in a large bowl.
Dip each breast in the egg whites, coating the sides, then dip them into the crumb mix and patting the crumbs until they completely coat the chicken.
The oil should be heated in an oven-proof skillet or saute pan on medium-high temperature. Grill the chicken 3-4 hours on one half before turning. (The layer of crust needs to be thoroughly brown and crispy.)
Cook for an additional two to three minutes, and then move the chicken onto the baking sheet.
Spread the tomato sauce on the chicken pieces. Top with cheese. Place under the broiler oven for about 2 to 3 minutes or until cheese is melting and bubbling. Serve with basil (if you are using it).).
Eat This Tip
Chicken Parm is usually prepared by shallow-frying the breaded chicken in a pan. This is exactly what we’ve done here. But, if you’d like to reduce energy and time with only the slightest compromise in taste, you can skip the saute pan altogether and go with an oven. Cook the breasts of chicken in a 400 degree oven until the crust turns brown and meat becomes soft in about 15 minutes.