Kittencal's Chicken Parmesan (Low-Fat and Delicious!) Recipe

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Kittencal's Chicken Parmesan (Low-Fat and Delicious!)
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Ingredients
13
Count
Nutrition
473
Calories
Total time
65
Minutes
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Ingredients:

Directions:

  1. Set oven to 350 degrees F (oven rack set to lowest position).
  2. Spray a 13 x 9-inch baking pan with non-stick cooking spray.
  3. Place the breasts between two sheets of waxed paper, then using a mallet pound until almost half the thickness (do not pound to very thin).
  4. In a shallow dish combine dry breadcrumbs with 1/2 cup grated parmesan cheese, garlic powder, parsley, Italian seasoning, seasoned salt and black pepper.
  5. Place the flour in another shallow bowl or on a plate.
  6. Place the egg in a bowl and lighty beat (you should have 3 separate bowls).
  7. Firstly dredge the chicken in the flour, then dip into egg, lastly coat in the breadcrumb mixture pressing down with hands to adhear the mixture firmly to the chicken.
  8. Spray a non-stick skillet with vegetable spray or lightly brush with a little olive oil.
  9. Add in the breasts one or two at a time and lightly brown on both sides (about 3 minutes per side, do not cook through completely) transfer to prepared baking dish.
  10. Drizzle the marinara sauce over the top and around each breast (there should be some sauce between each piece of chicken).
  11. If you are using the mozzarella cheese sprinkle over the top and around all the chicken.
  12. Top with about 1/4 to 1/3 cup Parmesan cheese.
  13. Bake uncovered for about 25 minutes or until chicken is cooked through (cooking time should take no more than 30 minutes or the chicken will be dry).
  14. TO SERVE; slide a wide spatula underneath the breast/s along with some sauce and cheese that is left in the baking dish.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 473.17 Kcal (1981 kJ)
Calories from fat 125.03 Kcal
% Daily Value*
Total Fat 13.89g 21%
Cholesterol 184.28mg 61%
Sodium 1500.76mg 63%
Potassium 1080.01mg 23%
Total Carbs 25.67g 9%
Sugars 7.52g 30%
Dietary Fiber 3.96g 16%
Protein 61.04g 122%
Vitamin C 2.4mg 4%
Iron 2.3mg 13%
Calcium 372.2mg 37%
Amount Per 100 g
Calories 109.12 Kcal (457 kJ)
Calories from fat 28.84 Kcal
% Daily Value*
Total Fat 3.2g 21%
Cholesterol 42.5mg 61%
Sodium 346.1mg 63%
Potassium 249.07mg 23%
Total Carbs 5.92g 9%
Sugars 1.73g 30%
Dietary Fiber 0.91g 16%
Protein 14.08g 122%
Vitamin C 0.5mg 4%
Iron 0.5mg 13%
Calcium 85.8mg 37%

* 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

  • 9.8
    Points
  • 12
    PointsPlus

Good Points

  • saturated fat free

Bad Points

  • High in Sodium

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