Chicken Parmesan (Ellie Krieger) Recipe

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Chicken Parmesan (Ellie Krieger)
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Ingredients
14
Count
Nutrition
367
Calories
Total time
57
Minutes
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Ingredients:

Directions:

  1. Preheat the oven to 350 degrees F.
  2. Place the bread in the bowl of a food processor and process until fine crumbs are formed, about 25 to 30 seconds. Put the crumbs on a baking sheet and bake for 12 minutes, until golden. (You will wind up with about 1 1/3 cups toasted crumbs.)
  3. In a medium bowl, toss the crumbs with oregano, garlic powder, paprika, 1/4 teaspoon salt and 1/4 teaspoon pepper. In another bowl, whisk the egg whites and milk together. In a third bowl stir together the flour, and the remaining 1/4 teaspoon salt and 1/4 teaspoon black pepper. Dip each piece of chicken, 1 piece at a time, in flour, shaking off excess, then egg, then bread crumbs, shaking off excess.
  4. Increase oven temperature to 400 degrees. Place breaded breasts in a glass baking dish and spray on each side with cooking spray, about 5 seconds total per side. Bake breasts until cooked though and crumbs are browned, about 15 minutes. Top with marinara sauce, mozzarella and parmesan and return to oven for an additional 10 minutes, until cheese is bubbling.
  5. Per Serving: (Serving size, 1 piece chicken with sauce and cheese)
  6. Calories 410; Total Fat 11 g; (Sat Fat 4.5 g, Mono Fat 2.7 g, Poly Fat 1.2 g) ; Protein 50 g; Carb 31 g; Fiber 2 g; Cholesterol 110 mg; Sodium 1200 mg
  7. Excellent source of: Protein, Vitamin A, Riboflavin, Niacin, Vitamin B6, Vitamin C, Calcium, Iron, Phosphorus, Selenium
  8. Good source of: Thiamin, Vitamin B12, Pantothenic Acid, Iodine, Magnesium, Manganese, Potassium, Zinc
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 366.97 Kcal (1536 kJ)
Calories from fat 80.52 Kcal
% Daily Value*
Total Fat 8.95g 14%
Cholesterol 35.09mg 12%
Sodium 1719.19mg 72%
Potassium 970.31mg 21%
Total Carbs 46.82g 16%
Sugars 16.32g 65%
Dietary Fiber 6.79g 27%
Protein 22.05g 44%
Vitamin C 4.5mg 7%
Iron 4.2mg 23%
Calcium 393.7mg 39%
Amount Per 100 g
Calories 104.6 Kcal (438 kJ)
Calories from fat 22.95 Kcal
% Daily Value*
Total Fat 2.55g 14%
Cholesterol 10mg 12%
Sodium 490.02mg 72%
Potassium 276.57mg 21%
Total Carbs 13.35g 16%
Sugars 4.65g 65%
Dietary Fiber 1.93g 27%
Protein 6.28g 44%
Vitamin C 1.3mg 7%
Iron 1.2mg 23%
Calcium 112.2mg 39%

* 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.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 7.3
    Points
  • 9
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • low cholesterol

Bad Points

  • High in Sodium

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