Chicken Parmesan
Chicken Parmesan
This recipe serves: 4
Preparation time: 10 minutes
Cooking time: 20 minutes
Ingredients
4 boneless chicken cutlets, about 4 ounces each
1 1/2 tablespoons olive oil
salt to taste
freshly ground black pepper
1/2 teaspoon dried oregano
flour for dredging
2 cups tomato sauce
1/4 cup low-fat shredded mozzarella cheese
1/4 cup freshly grated Parmesan cheese
Cooking Instructions
1. Preheat the oven to 375°F.
2. Lay the chicken cutlets between two pieces of waxed paper. Pound each cutlet with the flat end of a mallet until thin.
3. Heat the olive oil in a large, nonstick skillet. While the oil is heating, season the chicken with salt, pepper and oregano and dredge it in flour.
4. Sauté the chicken over medium-high heat until golden brown, about 2 minutes on each side. Transfer the chicken to a shallow baking dish. Pour the tomato sauce over the chicken and sprinkle with both cheeses.
5. Bake for 15 to 20 minutes until the sauce is bubbling and the cheese is melted and lightly golden. Let stand for 5 minutes before serving.
Nutrition Facts
Serving size: 1 cutlet
Calories 292
Total Fat 10 g
Saturated Fat 3 g
Protein 33 g
Total Carbohydrate 17 g
Dietary Fiber 2 g
Sodium 210 mg
Percent Calories from Fat 31%
Percent Calories from Protein 46%
Percent Calories from Carbohydrate 24%
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06-17-05 Lap-ROUX-EN-Y
BMI 41.1 / 21.9 /24
224/219/120 /131 -104 lbs ...... 11 lb Below Goal.... Made Goal on April 21. 10 Months and 4 Days post-op!
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