Italian Chicken Parmesan

The recipe Italian Chicken Parmesan could satisfy your Mediterranean craving in roughly 45 minutes. One serving contains 492 calories, 50g of protein, and 8g of fat. This recipe serves 2. For $2.34 per serving, this recipe covers 34% of your daily requirements of vitamins and minerals. This recipe from Taste of Home requires canned tomatoes, fresh basil, cornstarch, and seasoned bread crumbs. 58 people have made this recipe and would make it again. It works well as a main course. Overall, this recipe earns an awesome spoonacular score of 94%. Similar recipes are Italian Parmesan Chicken with Tuscan Spinach Salad, Italian Eggplant Parmesan, and Italian Parmesan Bread.

Servings: 2

Preparation duration: 15 minutes

Cooking duration: 30 minutes

 

Ingredients:

1 can (14-1/2 ounces) diced tomatoes, undrained

Hot cooked pasta, optional

2 teaspoons cornstarch

1 egg white

1/2 teaspoon minced fresh basil

1/4 teaspoon garlic powder

3/4 teaspoon Italian seasoning

2 tablespoons grated Parmesan cheese

Dash pepper

1/4 cup seasoned bread crumbs

2 boneless skinless chicken breast halves (6 ounces each)

1/2 teaspoon sugar

1/8 teaspoon Worcestershire sauce

Equipment:

baking pan

bowl

sauce pan

Cooking instruction summary:

Directions In a shallow bowl, combine the bread crumbs, Parmesan cheese and basil. In another shallow bowl, beat egg white until foamy. Dip chicken into beaten egg white, then roll in crumb mixture; place in a 1-qt. baking dish coated with cooking spray. Bake, uncovered, at 350° for 30-35 minutes or until chicken juices run clear. Meanwhile, in a small saucepan, combine the cornstarch, Italian seasoning, sugar, garlic powder, Worcestershire sauce, pepper and tomatoes until blended. Bring to a boil. Reduce heat; simmer, uncovered, for 15 minutes. Serve chicken and sauce with pasta if desired. Yield: 2 servings. Originally published as Italian Chicken Parmesan in Cooking for 2Summer 2008, p43 Nutritional Facts 1 chicken breast half with 1/2 cup sauce (calculated without pasta) equals 302 calories, 6 g fat (2 g saturated fat), 97 mg cholesterol, 580 mg sodium, 22 g carbohydrate, 4 g fiber, 40 g protein. Diabetic Exchanges: 5 lean meat, 1 starch, 1 vegetable, 1/2 fat. Print Add to Recipe Box Email a Friend

 

Step by step:


1. In a shallow bowl, combine the bread crumbs, Parmesan cheese and basil. In another shallow bowl, beat egg white until foamy. Dip chicken into beaten egg white, then roll in crumb mixture; place in a 1-qt. baking dish coated with cooking spray.

2. Bake, uncovered, at 350° for 30-35 minutes or until chicken juices run clear.

3. Meanwhile, in a small saucepan, combine the cornstarch, Italian seasoning, sugar, garlic powder, Worcestershire sauce, pepper and tomatoes until blended. Bring to a boil. Reduce heat; simmer, uncovered, for 15 minutes.

4. Serve chicken and sauce with pasta if desired.


Nutrition Information:

Quickview
491k Calories
49g Protein
7g Total Fat
54g Carbs
43% Health Score
Limit These
Calories
491k
25%

Fat
7g
12%

  Saturated Fat
2g
14%

Carbohydrates
54g
18%

  Sugar
11g
13%

Cholesterol
112mg
37%

Sodium
769mg
33%

Get Enough Of These
Protein
49g
100%

Selenium
86µg
123%

Vitamin B3
21mg
108%

Vitamin B6
1mg
83%

Phosphorus
536mg
54%

Manganese
0.86mg
43%

Potassium
1329mg
38%

Vitamin B5
3mg
32%

Iron
5mg
30%

Vitamin B1
0.42mg
28%

Magnesium
112mg
28%

Copper
0.55mg
27%

Vitamin B2
0.44mg
26%

Fiber
6g
26%

Vitamin C
20mg
25%

Vitamin K
22µg
22%

Vitamin E
3mg
20%

Calcium
182mg
18%

Zinc
2mg
16%

Folate
59µg
15%

Vitamin A
560IU
11%

Vitamin B12
0.47µg
8%

Vitamin D
0.2µg
1%

covered percent of daily need
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