Excellent Chicken Parm

[pierce652]

I made this last night and have to say it is every bit as good as the fried cutlets.

-6 boneless skinless breasts
-2 egg whites beaten
-bread crumbs seasoned with garlic powder, onion powder, black pepper, parsley, oregino
- 1/2 can crushed tomatoes (use organic or no sodium)


pound the breasts till uniform. Dredge in the egg whites and then LIGHTLY coat with the crumbs. Put in a pan and into a 350 oven for 30 minutes flipping after 15 minutes. At 30 minutes put the tomatoes over the breasts and cook for another 10-15 minutes. You could and a slice of low fat/no fat cheese if you want.

One breast, without the cheese, works out to be about 312 calories, 58 g protein and 8 g of fat (1.8 sat fat).

 

[ALIN]

searching the web today trying to spice my menu up.
thanks for tasty idea

 

[needtogetaas]

sub wheat germ for the bread crumbs to make it healthy.

 

[pierce652]

Ive never tried wheat germ...whats the flavor like? The amount of breadcrumbs is so minimal and I make crumbs out of whole wheat and multigrain bread.

 

[needtogetaas]

Ive never tried wheat germ...whats the flavor like? The amount of breadcrumbs is so minimal and I make crumbs out of whole wheat and multigrain bread.

well if that how you make the crumbs then thats good to bro. Wheat germ has a nutty flavor. Would almost be like almond crusted chicken if you have ever tried it.

 

[pierce652]

Oh hell yeah that sounds good. Im gonna have to give it a go.

 

[vixensghost]

sub wheat germ for the bread crumbs to make it healthy.

YOU beat me to it; I was going to suggest this idea.

 

[cobracock1979]

what about crushed almonds and powdered oaut, fried in olive oil?

 

[the small soldier]

You need not to bread chicken at all to make chicken parm. Try searing the chicken on high heat in an iron skillet with garlic and olive oil. Cook Down a cup or two of whole crushed tomatoes and add garlic, oregano, and basil. salt and pepper to taste. top chicken with sauce and put the whole skillet in oven at 350 for 15-20 min, top with one slice low fat mozz. and a sprinkle of parma cook another 5-10 min.

 

[beefybull]

Ground flax seeds could be used for crumbs as well.