Ingredients:
- 4 skinless chicken breast halves (1 to 1 1/2 lb)
- nonstick cooking spray
- 1 slightly beat egg white
- 1/4 tsp dried italian seasoning
- grated parmesan cheese (optional)
- fresh herb (optional)
Directions:
- Place each piece of chicken between 2 pieces of plastic wrap. Using the flat side of a meat mallet, lightly pound to flatten slightly (about 1/2 inch thick). Remove plastic wrap.
- Lightly coat a shallow baking pan with nonstick cooking spray; set aside. In a shallow dish combine egg white and the water. In another shallow dish combine crushed cornflakes, the 2 tablespoons Parmesan cheese, the Italian seasoning, and pepper. Dip chicken pieces, one at a time, into egg mixture; coat with crumb mixture. Place coated chicken pieces in prepared baking pan.
- Bake in a 400°F oven about 15 minute or until chicken is tender and no longer pink (170°F).
- Meanwhile, in a small saucepan warm spaghetti sauce over low heat. Divide pasta among 4 dinner plates. Place chicken on top of pasta. Spoon spaghetti sauce over chicken. If desired, sprinkle with additional Parmesan cheese. If desired, garnish with fresh herb sprigs. Makes 4 servings.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 383.07 Kcal (1604 kJ) | ||
| Calories from fat | 64.67 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.19g | 11% | |
|---|---|---|---|
| Cholesterol | 107.26mg | 36% | |
| Sodium | 777.03mg | 32% | |
| Potassium | 663.96mg | 14% | |
| Total Carbs | 37.5g | 12% | |
| Sugars | 3.52g | 14% | |
| Dietary Fiber | 2.49g | 10% | |
| Protein | 42.98g | 86% | |
| Vitamin C | 3.9mg | 7% | |
| Iron | 1.8mg | 10% | |
| Calcium | 57.4mg | 6% | |
| Amount Per 100 g | |||
| Calories | 132.92 Kcal (557 kJ) | ||
| Calories from fat | 22.44 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.49g | 11% | |
|---|---|---|---|
| Cholesterol | 37.22mg | 36% | |
| Sodium | 269.62mg | 32% | |
| Potassium | 230.38mg | 14% | |
| Total Carbs | 13.01g | 12% | |
| Sugars | 1.22g | 14% | |
| Dietary Fiber | 0.87g | 10% | |
| Protein | 14.91g | 86% | |
| Vitamin C | 1.4mg | 7% | |
| Iron | 0.6mg | 10% | |
| Calcium | 19.9mg | 6% | |
* 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.
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