Saturday, March 27, 2010

Healthy Chicken Parmesan - 11g or 14g Carbs, 0g or 1g Fiber

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Hands-on Time: 8 minutes
Hands-off Time: 6 hours (or overnight) to marinate; 8-10 minutes to
preheat the oven

Servings: 2

2 (4-oz) trimmed boneless, skinless chicken breasts, pounded to
1/2-inch thickness
1/3 cup reduced-fat buttermilk
Olive oil spray (from a spray bottle, not a store-bought, prefilled
one that contains propellant)
1 oz fat-free herb-seasoned croutons

Place the chicken breasts in a medium resealable plastic bag. Pour the buttermilk over them and seal the bag. Let them soak 6 hours, or overnight, turning once or twice.

Preheat the oven to 450 degrees F. Lightly mist a small non-stick baking
pan or sheet with olive oil spray.

Add the croutons to another resealable plastic bag. Pound them into very
fine crumbs with the flat side of a meat mallet. Transfer the crumbs to
a medium shallow bowl. Remove 1 breast from the bag and let any excess buttermilk drip off. Dip it into the crouton crumbs, covering the breast
completely. Place the breaded breast on the prepared baking sheet. Repeat
with the second breast. If crumbs remain, press them into the tops of
the breasts.

Lightly spray the chicken breasts with olive oil. Bake for 5 minutes.
Flip them, being careful not to remove the coating. Lightly spray with
olive oil and continue to bake for another 3 to 5 minutes, or until
the coating is crisp and the chicken is no longer pink inside. Serve immediately.

Servings: 2
Nutrition per Serving:
195 Calories, 29g Protein, 2g Fat, <1g Saturated Fat, 67mg Cholesterol, 11g Carbs, 0g Fiber, 265mg Sodium --> Unbelievably Easy Chicken Parmesan - 14g Carbs, 1g Fiber

Hands-on Time: 12 minutes
Hands-off Time: 6 hours (or overnight) to marinate, 8 to
12 minutes to preheat the oven
Servings: 2

2 prepared Crouton Breaded Chicken breasts (from the above recipe)
1/4 cup low-fat marinara sauce (low-sodium, if possible)
1/2 oz (2 1/2 Tbsp) finely shredded reduced-fat mozzarella cheese
(no more than 3g of fat per oz)
1 tsp grated reduced-fat Parmesan cheese (look for it in a plastic
container or jar – not in the refrigerated section)

Follow the directions for the Crouton Breaded Chicken, using fat-free
Italian or Caesar-seasoned croutons instead of the herb-seasoned ones
if you can find them (if you can't, the herb-seasoned ones are a great
second choice).

During the last 2 minutes of baking, top each chicken breast with half
of the sauce, half of the mozzarella, and half of the parmesan. Bake
until the sauce is warm, the cheese is melted, and the chicken is
cooked through. Serve immediately.

Servings: 2
228 Calories, 3g Fat, <1g Saturated Fat, 70mg Cholesterol,
31g Protein, 14g Carbs, 1g Fiber, 419mg Sodium

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