Spinach Chicken Parmesan -Ww Points 4 Recipe

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Ingredients:

Serving

1/2 cup panko breadcrumbs
1/3 cup parmesan cheese (grated )
1/2 tsp italian seasoning
1/2 tsp garlic powder
1/2 tsp onion powder
1 pinch salt
1 pinch cayenne pepper
4 boneless skinless chicken breast halves
3 green onions (chopped )
1 tbsp light butter ( smart balance)
1 tbsp flour
1/2 cup skim milk
10 oz frozen spinach (drained and squeezed dry )
1/4 cup red bell pepper (finely diced )

Directions:

Preheat oven to 350 degrees F (175 degrees C).
In a small bowl combine the first 7 ingredients. Roll chicken pieces in cheese mixture to coat lightly. Set remaining cheese mixture aside. Arrange coated chicken pieces in an baking pan with sides.
In a small saucepan, saute green onion in butter/margarine until tender. Stir in flour, then add milk all at once. Simmer, stirring, until bubbly. Stir in drained spinach and red bell pepper and mix together. Spoon spinach mixture over chicken and sprinkle with remaining cheese mixture. Bake uncovered for 30 to 35 minutes or until tender and chicken juices run clear.
Per Serving (excluding unknown items): 225 Calories; 4g Fat (16.4% calories from fat); 34g Protein; 12g Carbohydrate; 2g Dietary Fiber; 74mg Cholesterol; 271mg Sodium.
Exchanges: 1/2 Grain(Starch); 4 Lean Meat; 1/2 Vegetable; 0 Non-Fat Milk; 0 Fat.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	381.05 Kcal (1595 kJ)
Calories from fat	121.43 Kcal
		% Daily Value*
Total Fat	13.49g	21%
Cholesterol	150.83mg	50%
Sodium	1128.53mg	47%
Potassium	1015.55mg	22%
Total Carbs	13.16g	4%
Sugars	3.26g	13%
Dietary Fiber	3.11g	12%
Protein	55.58g	111%
Vitamin C	17.7mg	29%
Vitamin A	1mg	34%
Iron	7.1mg	40%
Calcium	270.8mg	27%

Amount Per 100 g
Calories	93.54 Kcal (392 kJ)
Calories from fat	29.81 Kcal
		% Daily Value*
Total Fat	3.31g	21%
Cholesterol	37.02mg	50%
Sodium	277.02mg	47%
Potassium	249.29mg	22%
Total Carbs	3.23g	4%
Sugars	0.8g	13%
Dietary Fiber	0.76g	12%
Protein	13.64g	111%
Vitamin C	4.3mg	29%
Vitamin A	0.2mg	34%
Iron	1.8mg	40%
Calcium	66.5mg	27%

* 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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