Friday, May 15, 2009

Herbed Chicken Parmesan

Herbed Chicken ParmesanServings

1/3 cup or 1 1/2 ounces grated fresh parmesan cheese, divided
1/4 cup dry breadcrumbs
1 tablespoon minced fresh parsley
1/2 teaspoon dried basil
1/4 teaspoon salt, divided
1 large egg white, lightly beaten
1 pound chicken breast tenders
1 tablespoon butter
1 1/2 cups bottled fat-free tomato-basil pasta sauce
2 teaspoons balsamic vinegar
1/4 teaspoon black pepper
1/3 cup or 1 1/2 ounces shredded provolone cheese

Preheat broiler. Combine 2 tablespoons of Parmesan, breadcrumbs, parsley, basil, and 1/8 teaspoon salt in a shallow dish. Place egg white in a shallow dish. Dip each chicken tender in egg white; dredge in the breadcrumb mixture. Melt butter in a large nonstick skillet over medium-high heat. Add chicken; cook 3 minutes on each side or until done. Set aside. Combine 1/8 teaspoon salt, pasta sauce, vinegar, and pepper in a microwave-safe bowl. Cover with plastic wrap; vent. Microwave sauce mixture at HIGH 2 minutes or until thoroughly heated. Pour the sauce over chicken in pan. Sprinkle evenly with the remaining Parmesan and provolone cheese. Wrap handle of pan with foil, and broil 2 minutes or until the cheese melts.

Nutritional Information
Calories: 308 (30% from fat)
Fat: 10.4g (sat 5.7g, mono 3g, poly 0.6g)
Protein: 35.9g
Carbohydrate: 16.2g
Fiber: 1.8g
Cholesterol: 88mg
Iron: 2.3mg
Sodium: 808mg
Calcium: 249mg

Source: Cooking Light

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