Low Calorie Parmesan Chicken With Tomato Cream Sauce |
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Prep Time: 15 Minutes Cook Time: 30 Minutes |
Ready In: 45 Minutes Servings: 6 |
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low calorie version of a nomally high calorie dish(but tastes so good your tastebuds won't believe the calorie count!) I usually make a double batch of the sauce and freeze it, then the next time I make this I only have the chicken and pasta to prepare.Great recipe, even my finicky husband and child will eat this! Ingredients:
1 teaspoon olive oil |
3 garlic cloves, minced |
2 (14 ounce) cans crushed tomatoes |
1 teaspoon dried basil |
1 teaspoon dried oregano |
1 teaspoon dried parsley |
1/4 teaspoon sugar |
1/4 teaspoon salt |
1 cup 1% low-fat milk |
1 tablespoon all-purpose flour |
2 tablespoons grated parmesan cheese |
1/4 cup 1% low-fat milk |
1 tablespoon dijon mustard |
1/2 cup fine dry breadcrumb |
2 tablespoons parmesan cheese |
1/2 teaspoon dried italian seasoning |
1/4 teaspoon garlic powder |
1/8 teaspoon pepper |
6 skinless boneless skinless chicken breasts |
vegetable oil cooking spray |
8 ounces linguine or 8 ounces spaghetti |
Directions:
1. For Tomato Cream sauce:.
2. Heat oil in a non-stick saucepan over medium heat until hot.
3. Add garlic, saute until tender.(do not brown! it makes the garlic bitter).
4. Add cans of tomato and next 5 ingredients.
5. Bring mixture to a boil.
6. Reduce heat and simmer uncovered,20 minutes stirring occasionally.
7. Combine milk and flour in a small bowl, stirring well with a whisk.
8. Gradually add milk mixture to tomato sauce, stirring constantly.
9. Cook, stirring constantly for 5 minutes until slightly thickened; stir in cheese.
10. Set lid on pot and keep warm on low.
11. For Parmesan chicken:.
12. Preheat oven to 350 degrees.
13. Combine milk and mustard,stirring with a whisk.
14. Combine breadcrumbs and next 4 ingredients in a bowl.
15. Dip chicken in milk mixture, then dredge in breadcrumb mixture.
16. Lightly mist a baking sheet with cooking spray and place chicken on it.
17. Bake for 15 minutes then flip chicken and bake for another 15 on other side.
18. *With 10 minutes left for chicken to be done start cooking pasta.
19. Place 1 cup pasta on each plate top with chicken breast.
20. Ladle some tomato cream sauce over pasta and chicken.
21. Sprinkle with a little extra Parmesan cheese.
22. serve:).
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