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Low Calorie Parmesan Chicken With Tomato Cream Sauce Recipe

Low Calorie Parmesan Chicken With Tomato Cream Sauce Recipe

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Low Calorie Parmesan Chicken With Tomato Cream Sauce

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Ingredients:

Serving

1 tsp olive oil
3 garlic cloves, minced
2 (14 oz) cans crushed tomatoes
1 tsp dried basil
1 tsp dried oregano
1 tsp dried parsley
1/4 tsp sugar
1/4 tsp salt
1 cup 1% low-fat milk
1 tbsp all-purpose flour
2 tbsp grated parmesan cheese
1/4 cup 1% low-fat milk
1 tbsp dijon mustard
1/2 cup fine dry breadcrumb
2 tbsp parmesan cheese
1/2 tsp dried italian seasoning
1/4 tsp garlic powder
1/8 tsp pepper
6 skinless boneless skinless chicken breasts
vegetable oil cooking spray
8 oz linguine or 8 oz spaghetti

Directions:

For Tomato Cream sauce:.
Heat oil in a non-stick saucepan over medium heat until hot.
Add garlic, saute until tender.(do not brown! it makes the garlic bitter).
Add cans of tomato and next 5 ingredients.
Bring mixture to a boil.
Reduce heat and simmer uncovered,20 minutes stirring occasionally.
Combine milk and flour in a small bowl, stirring well with a whisk.
Gradually add milk mixture to tomato sauce, stirring constantly.
Cook, stirring constantly for 5 minutes until slightly thickened; stir in cheese.
Set lid on pot and keep warm on low.
For Parmesan chicken:.
Preheat oven to 350 degrees.
Combine milk and mustard,stirring with a whisk.
Combine breadcrumbs and next 4 ingredients in a bowl.
Dip chicken in milk mixture, then dredge in breadcrumb mixture.
Lightly mist a baking sheet with cooking spray and place chicken on it.
Bake for 15 minutes then flip chicken and bake for another 15 on other side.
*With 10 minutes left for chicken to be done start cooking pasta.
Place 1 cup pasta on each plate top with chicken breast.
Ladle some tomato cream sauce over pasta and chicken.
Sprinkle with a little extra Parmesan cheese.
Serve:).

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	460.42 Kcal (1928 kJ)
Calories from fat	99.95 Kcal
		% Daily Value*
Total Fat	11.11g	17%
Cholesterol	151.03mg	50%
Sodium	1063.87mg	44%
Potassium	794.89mg	17%
Total Carbs	35.8g	12%
Sugars	4.28g	17%
Dietary Fiber	2.96g	12%
Protein	56.38g	113%
Vitamin C	1.5mg	2%
Iron	1.4mg	8%
Calcium	158.5mg	16%

Amount Per 100 g
Calories	125.96 Kcal (527 kJ)
Calories from fat	27.34 Kcal
		% Daily Value*
Total Fat	3.04g	17%
Cholesterol	41.32mg	50%
Sodium	291.06mg	44%
Potassium	217.47mg	17%
Total Carbs	9.8g	12%
Sugars	1.17g	17%
Dietary Fiber	0.81g	12%
Protein	15.43g	113%
Vitamin C	0.4mg	2%
Iron	0.4mg	8%
Calcium	43.4mg	16%

* 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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