Chicken Parmesan

Servings
2


Ingredients
1 cup Italian-seasoned breadcrumbs
2 tablespoons all-purpose flour
1/2 teaspoon ground red pepper
2 skinned and boned chicken breasts
2 egg whites, lightly beaten
1 tablespoon olive oil
tomato sauce
1 cup shredded mozzarella cheese
1/4 cup freshly grated Parmesan cheese




Preparation
Combine breadcrumbs, flour, and ground red pepper in a small bowl, and set aside. Place chicken between two sheets of heavy-duty plastic wrap, and flatten to 1/4-inch thickness, using a meat mallet or rolling pin. Dip 1 chicken breast in egg whites, and coat with breadcrumb mixture. Dip again in egg mixture, and coat again in breadcrumb mixture. Repeat procedure with remaining chicken breast.

Cook chicken in hot oil over medium heat 2 to 3 minutes on each side or until done. Place chicken breasts in a single layer in a lightly greased 8-inch square baking dish. Top evenly with Tomato Sauce and cheeses. Bake at 350° for 20 minutes or until cheeses melt.


Source: Southern Living

Other Recipe:
Pan-roasted Chicken with Asparagus and Shiitakes

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Chicken Parmesan

Servings
4


Ingredients
2 1/2-ounce packages low-fat baked breaded chicken-breast tenderloins or cutlets
1 teaspoon dried oregano
1 1/2 cups jarred marinara sauce
4 tablespoons freshly grated parmesan
Freshly ground black pepper


Preparation
Preheat oven to 425° F. Place the chicken in a shallow roasting pan or a 9 by 13 inch cake pan. Sprinkle with the oregano, then pour on the sauce. Sprinkle with the Parmesan and bake for 12 to 15 minutes or until the sauce is hot and the cheese is melted. Season with pepper to taste. Serve with mixed greens dressed with a vinaigrette.


Nutritional Information
Calories: 345 (25% from fat)
Fat: 10g (sat 3g)
Protein: 32mg
Carbohydrate: 33g
Fiber: 1g
Cholesterol: 84mg
Iron: 1mg
Sodium: 1840mg
Calcium: 87mg


Source: Real Simple

Other Recipe:
Grilled Chicken Parmesan

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Chicken Parmesan

Servings
4


Ingredients
1/4 cup flour for dusting
Salt and pepper
1 1/3 pounds thin chicken cutlets
1 1/2 tablespoons extra-virgin olive oil
1/2 cup dry red or white wine
1 1/2 cups tomato sauce
4 ounces part-skim mozzarella, coarsely shredded
2 tablespoons chopped parsley
1 tablespoon finely grated Parmesan cheese for serving



Preparation

Season flour with salt and pepper in a large resealable plastic bag. Add half of chicken, shake to coat, transfer to a plate. Repeat.

Heat half of oil in a large nonstick skillet over mediumhigh heat. Add half of chicken and cook for 4 minutes, turning once, transfer to a plate. Repeat with remaining oil and chicken.

Add wine to skillet and stir with a wooden spoon, scraping up any browned bits. Cook until syrupy, 1 to 2 minutes. Add tomato sauce and reduce heat to mediumlow. Add chicken; coat with sauce. Sprinkle mozzarella and parsley on top, cover skillet and cook until cheese is melted, 5 minutes.

Transfer chicken to plates, sprinkle with Parmesan and serve.


Nutritional Information
Calories: 354
Fat: 12g (sat 4g)
Protein: 44g
Carbohydrate: 11g
Fiber: 2g
Cholesterol: 103mg
Sodium: 674mg

Source: All You

Other Recipe:
Skillet Chicken Parmesan

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Champion Chicken Parmesan

Servings
4

Serving Size
1 chicken breast half
1 cup sauce
1/4 cup cheese
3/4 cup pasta

Ingredients

Tomato sauce:
1 ounce sun-dried tomatoes, packed without oil (about 1/4 cup)
1 cup boiling water
1 teaspoon olive oil
2 cups chopped red bell pepper
1 cup chopped onion
2 (14.5-ounce) cans diced tomatoes, undrained
1/4 cup chopped fresh parsley
2 tablespoons chopped fresh basil
1 tablespoon balsamic vinegar
1/4 teaspoon black pepper
2 garlic cloves, minced

Chicken:
1/4 cup all-purpose flour
1/4 cup grated Parmesan cheese
1/4 teaspoon black pepper
4 (4-ounce) skinned, boned chicken breast halves
1 large egg white, lightly beaten
1 tablespoon olive oil
Cooking spray
1 cup (4 ounces) shredded part-skim mozzarella cheese
3 cups hot cooked linguine (about 6 ounces uncooked pasta)

Preparation

To prepare tomato sauce, combine sun-dried tomatoes and water in a bowl, cover and let stand 30 minutes or until soft. Drain and finely chop tomatoes. Heat 1 teaspoon olive oil in a large saucepan over medium-high heat. Add sun-dried tomatoes, bell pepper, and onion; sauté 7 minutes. Stir in canned tomatoes; bring to a boil. Cover, reduce heat, and simmer for 10 minutes. Remove from heat; stir in parsley, basil, vinegar, 1/4 teaspoon black pepper, and garlic.

Preheat oven to 350°.

To prepare chicken, lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, Parmesan, and 1/4 teaspoon black pepper in a shallow dish. Place each breast half between 2 sheets of heavy-duty plastic wrap; flatten to 1/4-inch thickness using a meat mallet or rolling pin. Dip each breast half in egg white; dredge in flour mixture. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add chicken, cook 5 minutes on each side or until golden. Arrange in a 13 x 9-inch baking dish coated with cooking spray. Pour the tomato sauce over the chicken. Sprinkle with mozzarella. Bake at 350° for 15 minutes. Serve over linguine.


Nutritional Information
Calories: 559 (26% from fat)
Fat: 15.9g (sat 5.6g, mono 6.3g, poly 2g)
Protein: 46.3g
Carbohydrate: 58.1g
Fiber: 6.4g
Cholesterol: 93mg
Iron: 6.1mg
Sodium: 792mg
Calcium: 359mg

Source: Cooking Light

Rosemary Grilled Chicken Thighs

Servings
4 to 6

Ingredients
1 garlic clove, pressed
1 tablespoon olive oil
2 tablespoons Dijon mustard
2 tablespoons honey
1 teaspoon salt
1 teaspoon chopped fresh rosemary*
1/2 teaspoon pepper
1 1/2 pounds skinned and boned chicken thighs**
1/2 lemon
Sautéed Garlic Spinach
Two-Cheese Grits

Preparation

Combine garlic and next 6 ingredients in a large heavy-duty zip-top plastic bag, squeezing bag to combine ingredients. Add chicken, turning to coat, and seal bag. Chill 1 to 24 hours.

Preheat grill to 350° to 400° (medium-high). Remove chicken from marinade, discarding marinade.

Grill chicken, covered with grill lid, over 350° to 400° (medium-high) heat 5 to 7 minutes on each side. Transfer chicken to a large piece of aluminum foil. Squeeze juice from lemon over chicken; fold foil around chicken, covering chicken completely. Let stand 10 minutes. Serve with Sautéed Garlic Spinach and Two-Cheese Grits.

Note
* Fresh thyme, cilantro, or oregano may be substituted.
** 1 1/2 lb. skinned and boned chicken breasts may be substituted.

Rosemary Grilled Pork Tenderloin
Omit chicken thighs. Substitute 2 lb. pork tenderloin and grill as directed 8 to 10 minutes on each side. Proceed with recipe as directed. Prep: 10 min., Chill: 1 hr., Grill: 20 min., Stand: 10 min.

Sautéed Garlic Spinach
Heat 1 tsp. olive oil in a nonstick skillet over medium-high heat. Sauté 1 pressed garlic clove in hot oil 30 seconds. Add 1 (10-oz.) bag fresh spinach, thoroughly washed, to skillet, and cook 2 to 3 minutes or until spinach is wilted. Sprinkle with salt and pepper to taste. Serve spinach with slotted spoon or tongs. Makes 4 servings; Prep: 5 min., Cook: 4 min.

Two-Cheese Grits
Bring 4 cups water and 1 tsp. salt to a boil in a 3-qt. saucepan. Whisk in 1 cup uncooked quick-cooking grits; reduce heat to medium-low, and cook 5 to 6 minutes or until tender. Remove from heat, and stir in 1 cup (4 oz.) shredded Cheddar cheese, 1/2 cup (2 oz.) shredded Parmesan cheese, and 2 Tbsp. butter. Sprinkle with pepper to taste. Makes 4 servings; Prep: 5 min., Cook: 10 min.

Honey Mustard Sauce
Stir together 1/2 cup mayonnaise, 2 Tbsp. Dijon mustard, and 2 Tbsp. honey. Makes about 3/4 cup; Prep: 5 min.

Source: Southern Living

Campbell's® Chicken & Broccoli Alfredo

Servings
4


Ingredients
1/2 of a 16 ounce package linguine
1 cup fresh or frozen broccoli flowerets
2 tablespoons butter
1 pound skinless, boneless chicken breast, cut into 1 1/2-inch pieces
1 can (10 3/4 ounces) Campbell's® Condensed Cream of Mushroom Soup (Regular, 98% Fat Free, 25% Less Sodium or Healthy Request®)
1/2 cup milk
1/2 cup grated Parmesan cheese
1/4 teaspoon ground black pepper



Preparation

Prepare the linguine according to the package directions in a 3-quart saucepan. Add the broccoli during the last 4 minutes of the cooking time. Drain the linguine and broccoli well in a colander.
Heat the butter in a 10-inch skillet over medium-high heat. Add the chicken and cook until it's well browned, stirring often.

Stir the soup, milk, cheese, black pepper and linguine mixture into the skillet. Heat, stirring occasionally, until the mixture is hot and bubbling. Serve with additional Parmesan cheese.
Grilled Chicken & Broccoli Alfredo: Substitute grilled chicken breasts for the skinless, boneless chicken.


Shrimp & Broccoli Alfredo
Substitute 1 pound fresh extra large shrimp, shelled and deveined for the chicken. Cook as directed in Step 2 until the shrimp are cooked through.
Spanish-Inspired Tip: Reduce the chicken to 1/2 pound and omit the Parmesan cheese. Prepare as directed above. Stir 1/2 pound peeled cooked shrimp, 1/4 pound chorizo or ham, diced and 1 teaspoon paprika into the skillet in Step 3.


Indian-Inspired Tip
Omit the Parmesan cheese. Substitute 1 cup uncooked basmati rice for the linguine. Prepare as directed above. Stir 1 teaspoon curry powder and 1/2 teaspoon ground cumin into the skillet in Step 3. Sprinkle with toasted slivered almonds, if desired.
Asian-Inspired Tip
Omit the Parmesan cheese. Substitute 1 package (6 ounces) rice noodles for the linguine. Prepare as directed above. Stir 1 tablespoon soy sauce, 2 cloves garlic, minced and 2 teaspoons minced fresh ginger root in to the skillet with the chicken in Step 2.


Source: Campbell's Kitchen

Pan-roasted Chicken with Asparagus and Shiitakes

Servings
4

Ingredients
2 tablespoons olive oil
4 boned skinned chicken breast halves (8 oz. each)
2 large shallots, minced
3 garlic cloves, minced
1 cup reduced-sodium chicken stock
3 sprigs thyme, plus chopped thyme for garnish
8 ounces shiitake mushroom caps, rinsed and halved, or halved button mushrooms
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 pound slender asparagus, trimmed
1/4 cup freshly and finely shredded parmesan

Preparation

Preheat oven to 375°. Heat olive oil in a large, heavy ovenproof frying pan (not nonstick) over high heat until oil is hot but not smoking. Add chicken breasts, top side down, and cook until golden, 2 to 3 minutes. Turn chicken over.

Add shallots and garlic to pan with chicken, stirring occasionally so garlic doesn't burn, until shallots are soft and translucent, 3 to 4 minutes. Add chicken stock, thyme sprigs, mushrooms, 1/2 tsp. salt, and 1/4 tsp. pepper and cook until mixture begins to boil, about 1 minute.

Lay asparagus over chicken, then cover pan and put in oven. Bake 14 to 16 minutes, or until chicken is just cooked through (cut to check) and asparagus is tender (see Notes). Transfer chicken to a plate.

Season asparagus-shiitake-stock mixture with salt and pepper to taste. Divide vegetables among 4 rimmed plates or shallow pasta bowls, top each with a piece of chicken, and spoon sauce over all. Garnish with chopped thyme and parmesan.

Nutritional Information
Calories: 355 (25% from fat)
Protein: 58g
Fat: 9.8g (sat 1.7)
Carbohydrate: 8.3g
Fiber: 1.8g
Sodium: 582mg
Cholesterol: 132mg

Source: Sunset

Grilled Chicken Parmesan

Servings
4


Ingredients
1 medium eggplant cut into 1/4-inch-thick rounds
4 tomatoes cut into 1/2-inch-thick rounds
5 tablespoons extra-virgin olive oil
1 teaspoon kosher salt
1 teaspoon freshly ground black pepper
4 boneless, skinless chicken breasts
2 ounces parmesan, thinly sliced





Preparation
Heat grill to medium. Place the eggplant and tomatoes in a single layer on a rimmed baking sheet and brush both sides of the eggplant and tomato slices with 4 tablespoons of the oil. Season with 3/4 teaspoon of the salt and 1/2 teaspoon of the pepper. Grill until tender, about 2 minutes per side for the tomatoes, 5 minutes per side for the eggplant. Transfer to a large bowl and toss gently; the tomato slices will fall apart slightly. Brush the chicken with the remaining oil and season with the remaining salt and pepper. Grill until cooked through, about 6 minutes per side. Transfer to a cutting board and slice each breast into quarters. Spoon the eggplant and tomatoes over the chicken and top with the Parmesan.


Tip
When grilling eggplants or other vegetables, make the slices thin, so the inside becomes tender before the outside turns black.


Nutritional Information
Calories: 423.33 (52% from fat)
Fat: 24.79g (sat 5.76g)
Protein: 36.78mg
Carbohydrate: 14.57g
Fiber: 6.55g
Cholesterol: 90.79mg
Iron: 2.08mg
Sodium: 575.83mg
Calcium: 200.71mg


Source: Real Simple

Skillet Chicken Parmesan

Servings
4

Ingredients
4 boneless, skinless chicken breast halves (1 lb)
1/4 cup panko or other plain bread crumbs
1/4 cup grated Parmesan
1/2 teaspoon dried basil or 1 1/2 tsp. fresh basil, chopped
Salt and pepper
2 tablespoons vegetable oil
1/2 cup all-purpose flour
1 cup tomato sauce
1 1/2 cups grated mozzarella

Preparation

Place chicken between sheets of waxed paper and pound with a rolling pin or flat side of a meat mallet to 1/4-inch thickness (see Tip Strip on page 104). Toast bread crumbs in a dry, ovenproof skillet over medium heat until golden, shaking pan occasionally to stir, 2 to 3 minutes. Transfer bread crumbs to a bowl and let cool. Stir in Parmesan and basil and set aside. Sprinkle chicken with salt and pepper and dredge both sides in flour. Warm oil in skillet over medium-high heat and cook chicken until brown and cooked through, turning once, about 3 minutes per side.

Preheat broiler to high. Remove skillet from heat and spoon tomato sauce over chicken. Sprinkle with bread crumb mixture and broil 1 minute until just toasted. Sprinkle with mozzarella; broil until cheese is golden and bubbling, 1 to 2 minutes longer, and serve.

Nutritional Information
Calories: 427
Fat: 19g (sat 8g)
Protein: 42g
Carbohydrate: 22g
Fiber: 2g
Cholesterol: 92mg
Sodium: 021mg

Source: All You

Herbed Chicken Parmesan

Servings
4


Ingredients
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

Method
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