Quick Chicken Parmesan from Eating Well Recipe

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Quick Chicken Parmesan from Eating Well
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Ingredients
11
Count
Nutrition
335
Calories
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Ingredients:

Directions:

  1. Cut each chicken breast in half on the diagonal to make 4 roughly equal portions. Place between pieces of plastic and pound with the smooth side of a meat mallet or a heavy saucepan to an even 1/4 thickness. Sprinkle chicken with 1/4 teaspoon each of salt and pepper. Combine breadcrumbs and 1 tablespoon oil in a small bowl; set aside.
  2. Position rack in upper third of oven. Preheat broiler to high.
  3. Heat 1 tablespoon oil in a large, oven-proof skillet over medium-high heat. Add half the chicken and cook until golden, 2 to 3 minutes per side. Transfer to a plate. Reduce the heat to medium and repeat with the remaining 1 tablespoon oil and the rest of the chicken. Transfer chicken to the plate.
  4. Add onion and garlic to the pan and cook, stirring, until beginning to soften, 2 to 3 minutes. Remove the pan from the heat. Pour in the crushed tomatoes; add Italian seasoning and the remaining 1/2 teaspoon salt and 1/4 teaspoon pepper. Return the pan to medium heat and cook, stirring until the onions are tender, 2 to 3 minutes. Return the chicken and any accumulated juices to the pan. Turn to coat with the sauce.
  5. Sprinkle about 1/4 cup of cheese over each piece of chicken, then top with the reserved breadcrumb mixture. Broil until the cheese is melted, about 1 minute. (Watch carefully to prevent burning.) Serve the chicken with the sauce, sprinkled with basil or parsley.
  6. CALORIES: 386 FAT: 19g (SAT:5g, MONO:10g) CHOL:78mg CARB: 20g
  7. PROTEIN: 34g FIBER: 4g SODIUM: 708mg
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 334.8 Kcal (1402 kJ)
Calories from fat 193.82 Kcal
% Daily Value*
Total Fat 21.54g 33%
Cholesterol 46.22mg 15%
Sodium 867.28mg 36%
Potassium 222.73mg 5%
Total Carbs 16.5g 6%
Sugars 1.86g 7%
Dietary Fiber 2.27g 9%
Protein 19.09g 38%
Vitamin C 4.5mg 8%
Iron 1.2mg 7%
Calcium 478.5mg 48%
Amount Per 100 g
Calories 217.86 Kcal (912 kJ)
Calories from fat 126.12 Kcal
% Daily Value*
Total Fat 14.01g 33%
Cholesterol 30.08mg 15%
Sodium 564.36mg 36%
Potassium 144.94mg 5%
Total Carbs 10.74g 6%
Sugars 1.21g 7%
Dietary Fiber 1.48g 9%
Protein 12.42g 38%
Vitamin C 2.9mg 8%
Iron 0.8mg 7%
Calcium 311.4mg 48%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 8
    Points
  • 9
    PointsPlus

Good Points

  • saturated fat free

Bad Points

  • High in Sodium

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