Oven Fried Chicken Parmesan

The former fat kid in me loves a good fattening meal sometimes. Since I don't like the attendant weight gain that accompanies it, I try to find healthy recipes that maintain the appropriate flavor. This recipe was one such lucky find. Serve with roasted asparagus, steamed broccoli, or spinach.

Ingredients

• 1/4 cup all-purpose flour
• 1/2 teaspoon dried oregano
• 1/4 teaspoon salt
• 2 large egg whites, lightly beaten
• 3/4 cup panko (Japanese breadcrumbs)
• 4 (6-ounce) skinless, boneless chicken breast halves
• 2 tablespoons olive oil, divided
• Cooking spray
• 1/2 cup jarred tomato-basil pasta sauce
• 1/2 cup (2 ounces) grated Parmigiano-Reggiano cheese
• 3/4 cup (3 ounces) shredded part-skim mozzarella cheese

Preparation

1. Preheat oven to 450°.

2. Combine first 3 ingredients in a shallow dish; place egg whites in a bowl. Place panko in a shallow dish. Dredge 1 breast half in flour mixture. Dip in egg whites; dredge in panko. Repeat procedure with remaining chicken, flour mixture, egg whites, and panko.

3. Heat 1 tablespoon oil in a large ovenproof skillet over medium-high heat. Add chicken to pan; cook 2 minutes. Add remaining 1 tablespoon oil. Turn chicken over; cook 2 minutes. Coat chicken with cooking spray; place pan in oven. Bake at 450° for 5 minutes. Turn chicken over; top each breast half with 2 tablespoons sauce, 2 tablespoons Parmigiano-Reggiano, and 3 tablespoons mozzarella. Bake 6 minutes or until chicken is done.

Nutritional Information

Calories:401

Fat:16.9g (sat 6.4g,mono 7.6g,poly 1.3g)

Protein:44.4g

Carbohydrate:15.9g

Fiber:0.6g

Cholesterol:95mg

Iron:1.8mg

Sodium:719mg

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