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Prep Time: 25 Minutes Cook Time: 4 Minutes |
Ready In: 29 Minutes Servings: 1 |
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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. 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 |
Directions:
1. Prepare pasta according to package directions, omitting salt and oil. Drain and keep warm.
2. 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.
3. Combine 2/3 cup breadcrumbs and 1/4 cup Parmesan cheese. Dip chicken in egg substitute, and dredge in breadcrumb mixture.
4. 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.
5. 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.
6. 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.
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