Lightened Chicken and Eggplant Parmesan (Food Network Kitchens) Recipe

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Lightened Chicken and Eggplant Parmesan (Food Network Kitchens)
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Ingredients
14
Count
Nutrition
581
Calories
Total time
45
Minutes
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Ingredients:

Directions:

  1. Preheat the broiler. Mist both sides of the eggplant slices with nonstick cooking spray and sprinkle both sides with the Italian seasoning, 1/4 teaspoon salt and 1/4 teaspoon pepper. Place on a rimmed baking sheet and broil until browned and tender, turning once, about 6 minutes. Set aside. Reduce the oven temperature to 425 degrees F.
  2. Meanwhile, combine the flour and cayenne in a shallow dish. Combine the egg whites and 1 teaspoon water in a second dish. Combine the cereal and parmesan cheese in a third dish. Working with 1 piece of chicken at a time, dredge with the flour and tap off the excess. Coat with the egg whites and then place in the cereal mix and press until well coated on both sides. Repeat with the remaining chicken.
  3. Mist a large nonstick skillet with nonstick cooking spray and heat over medium-high heat. Add 1/2 of the oil and then 2 pieces of the coated chicken. Cook, turning once, until the chicken is just cooked through, about 5 mintues. Transfer to a 9-by-13-inch baking dish coated with nonstick cooking spray and repeat with the remaining oil and chicken.
  4. Place 2 eggplant slices on each chicken cutlet and top evenly with the sauce and cheese. Return to the oven and bake until the cheese is melted and lightly browned, 15 to 20 minutes. Sprinkle with parsley and 1/4 teaspoon salt and pepper to taste.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 581.04 Kcal (2433 kJ)
Calories from fat 271.21 Kcal
% Daily Value*
Total Fat 30.13g 46%
Cholesterol 65.78mg 22%
Sodium 1122.51mg 47%
Potassium 770.93mg 16%
Total Carbs 51g 17%
Sugars 8.31g 33%
Dietary Fiber 5.74g 23%
Protein 28.2g 56%
Vitamin C 34.4mg 57%
Vitamin A 0.2mg 7%
Iron 8.9mg 49%
Calcium 301.7mg 30%
Amount Per 100 g
Calories 154.16 Kcal (645 kJ)
Calories from fat 71.96 Kcal
% Daily Value*
Total Fat 8g 46%
Cholesterol 17.45mg 22%
Sodium 297.83mg 47%
Potassium 204.55mg 16%
Total Carbs 13.53g 17%
Sugars 2.2g 33%
Dietary Fiber 1.52g 23%
Protein 7.48g 56%
Vitamin C 9.1mg 57%
Vitamin A 0.1mg 7%
Iron 2.4mg 49%
Calcium 80.1mg 30%

* 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

  • 13.3
    Points
  • 15
    PointsPlus

Good Points

  • saturated fat free,
  • low cholesterol

Bad Points

  • High in Sodium

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