Prep Time: 20 minutes
Cook Time: 18 minutes
Ingredients:
- 4 boneless, skinless chicken breasts, tenders removed
- 2 egg whites, lightly beaten
- 1 cup fat-free breadcrumbs
- 1/2 cup shredded parmesan cheese, divided
- 1 1/2 cups low-fat marinara sauce
Preparation:
Preheat oven to 450 degrees.Place chicken breasts between two sheets of plastic wrap or waxed paper. Flatten to a 1/2-inch thickness using a rolling pin or a small, heavy skillet.
Place egg whites in a shallow bowl, and breadcrumbs and half the Parmesan cheese on a plate.
Dip each flattened chicken breast first in egg whites, allowing excess to drip away, then coat in the breadcrumb/cheese mixture. Place chicken on baking sheet coated with nonstick cooking spray. Bake chicken for 15-18 minutes, turning once, until chicken is cooked to an internal temperature of 160 degrees.
While chicken is baking, heat low-fat marinara sauce in a small saucepan over a low heat.
When chicken is cooked, transfer to four plates; spoon sauce over each chicken breast, and sprinkle the remaining parmesan cheese on top.
Serves 4
Per Serving: Calories 349, Calories from Fat 72, Total Fat 7.1g (sat 3.1g), Cholesterol 92mg, Sodium 532mg, Carbohydrate 25.6g, Fiber 1.4g, Protein 43g
