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Chicken Parmesan
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Categories: Chicken, Favorites, Italian, Low fat, Pastas
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Total Time: 40 min.
Preparation Time: 25 min.
Simmering Time: 15 min.

This is an awesome combination of Italian flavors. Pasta topped with tantalizing tomato sauce with breaded chicken and melted cheese -- and low in fat to boot. I love this dish.

4 chicken breast halves without skin
1/2 cup bread crumbs
1/4 cup Parmesan cheese - grated
1/4 teaspoon black pepper
1/3 cup all-purpose flour
2 large egg whites - beaten slightly
2 teaspoons olive oil - cooked
1 teaspoon olive oil
1 cup chopped onion
4 cloves garlic, minced
2 tablespoons balsamic vinegar
1 tablespoon brown sugar - undrained
1 tablespoon dried basil - coarsely chopped
2 tablespoons tomato paste - shredded
1/4 teaspoon black pepper
29 ounces canned diced tomatoes - undrained
1/4 cup parsley - chopped
4 cups angel hair pasta - cooked
1 cup Mozzarella cheese - shredded

For the Chicken

Flatten chicken breasts to 1/4 inch thickness.

In a shallow bowl, combine bread crumbs, Parmesan cheese, and pepper. Dredge chicken breast in flour and then dip in egg whites. Dredge in bread crumb mixture. Repeat with remaining chicken breasts.

Heat oil in large nonstick skillet over medium high heat. Add chicken and cook 5 minutes per side or until done.

For the Tomato Sauce

In a medium saucepan, heat olive oil over medium high heat. Add onion and garlic, saute 5 minutes. Stir in vinegar, brown sugar, dried basil, tomato paste, black pepper and tomatoes. Bring to a boil. Reduce heat and cook until thickened (15 minutes). Stir in parsley.

Preheat broiler.

Place pasta in a medium baking dish. Top with 2 cups of tomato sauce. Place chicken breasts on top of sauce. Place remaining cup of sauce on top of chicken breasts. Sprinkle mozzarella cheese over chicken breasts. Place baking dish under broiler. Broil until cheese melts (3 minutes).


Calories: 713 Calories From Fat: 25%
Protein: 55g Carbohydrate: 79g
Cholesterol: 120mg Sodium: 651mg


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