Directions:
- Place chopped onion and garlic in a medium saucepan coated with cooking spray; cover and cook over low heat 15 minutes or until tender. Add tomato and next 4 ingredients, simmer uncoverred for 45 minutes, set mixture aside.
- Place each chicken breast between 2 sheets of heavy duty plastic wrap. Flatten chicken to 1/8 thickness, using a meat mallet or a rolling pin.
- Combine flour and parmesan in a shallow dish. Dip each piece of chix in egg white, dredge in flour mixture. Heat olive oil in a large nonstick skillet over med-high heat. Add chicken; cook 2 minutes on each side or until browned.
- Arrange chicken in an 11x7x2 inch baking dish or in individual gratin dishes coated with spray. Pour tomato mixture evenly over chicken, and sprinkle with mozzarella. Bake uncovered at 350 degrees for 20 minutes or until heated through.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 226.98 Kcal (950 kJ) | ||
| Calories from fat | 44.57 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.95g | 8% | |
|---|---|---|---|
| Cholesterol | 43.15mg | 14% | |
| Sodium | 377.87mg | 16% | |
| Potassium | 206.74mg | 4% | |
| Total Carbs | 28.65g | 10% | |
| Sugars | 2.2g | 9% | |
| Dietary Fiber | 1.66g | 7% | |
| Protein | 16.95g | 34% | |
| Vitamin C | 4.6mg | 8% | |
| Iron | 1.1mg | 6% | |
| Calcium | 254mg | 25% | |
| Amount Per 100 g | |||
| Calories | 124.52 Kcal (521 kJ) | ||
| Calories from fat | 24.45 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.72g | 8% | |
|---|---|---|---|
| Cholesterol | 23.67mg | 14% | |
| Sodium | 207.3mg | 16% | |
| Potassium | 113.42mg | 4% | |
| Total Carbs | 15.72g | 10% | |
| Sugars | 1.21g | 9% | |
| Dietary Fiber | 0.91g | 7% | |
| Protein | 9.3g | 34% | |
| Vitamin C | 2.5mg | 8% | |
| Iron | 0.6mg | 6% | |
| Calcium | 139.4mg | 25% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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