Number of servings: 4
Ingredients: the sauce
1 cup shredded, low-moisture, skim-milk mozzarella
1 tbsp. olive oil
1 large onion, chopped (about 1 cup)
2 cloves garlic, crushed
1 28-oz. can crushed no-salt-added tomatoes
1 28-oz. can diced low-salt tomatoes
2 tbsp. dried parsley
1 tbsp. dried basil
1 bay leaf
Instructions: the sauce
Heat olive oil in a heavy pot. Add onion and sauté until transparent. Add garlic and stir. Add tomatoes and herbs. Bring sauce to bubbling and turn down heat to simmer. Let cook, stirring occasionally, until it begins to thicken, while you prepare the rest of the ingredients.
If you’re making the sauce in advance, cook for about 45 minutes to an hour, then refrigerate. You’ll need 2 cups for your chicken; the rest can be frozen.
Makes five cups.
To assemble the chicken Parmigiana, spread 1 cup of sauce in the bottom of a shallow baking dish that will hold the chicken in one layer. Spread another cup of sauce over the chicken. Bake for about 15 minutes at 350 degrees Fahrenheit.
Remove dish from oven and sprinkle with shredded mozzarella. Return dish to oven for five minutes and turn off the heat. The cheese doesn’t need to cook, just melt. Serve with whole wheat thin spaghetti and a salad.
Nutrition information: the sauce
Fat: 3 g
Sodium: 272 mg
Carbohydrates: 22 g
Dietary Fiber: 5 g
Sugar: 14 g
Protein: 4.5 g
Ingredients: the chicken
1 egg white
1 tsp. water
¾ cup panko (light Japanese-style breadcrumbs)
2 tbsp. olive oil, divided
1 lb. chicken breast cutlets—four pieces*
*If you buy the chicken as two skinless breasts, cut each breast in half lengthwise. Put chicken between two sheets of waxed paper and pound to make it evenly thick, about one-half to three-quarters of an inch.
Instructions: the chicken
Put egg white and water in a shallow bowl. Beat lightly. Dip cutlets in egg wash.
Spread some panko on waxed paper. Cover the cutlets with panko, pressing the crumbs into the chicken.
Put 1 tablespoon olive oil in large frying pan and heat to medium high. Add chicken and cook about three minutes, until golden. Add the second tablespoon of olive oil when turning chicken. Cook two minutes more.
Nutrition information: the dish
Fat: 10 g
Saturated Fat: 3 g
Cholesterol: 81 mg
Sodium: 485 mg
Carbohydrates: 26 g
Dietary Fiber: 3 g
Sugars: 8 g
Protein: 32 g