Rita's Chicken Parmesan Recipe

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Rita's Chicken Parmesan
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Ingredients
14
Count
Nutrition
539
Calories
Total time
55
Minutes
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Ingredients:

Directions:

  1. Bring a large pot of water to a boil. Add the salt. Add the pasta and cook until al dente.
  2. While the pasta is cooking, pound the chicken breasts between 2 pieces of plastic wrap with the flat side of a meat mallet. Season the chicken with salt and pepper.
  3. In a shallow dish, whisk together the egg whites and salt and pepper. Add a splash of water if the mixture is too thick. Place bread crumbs in a shallow dish.
  4. Dip the chicken first in the egg white and then in the bread crumbs. Let the chicken rest on a rack for 5 minutes.
  5. Preheat oven to 375 degrees F.
  6. In a large skillet, heat the olive oil over medium heat. Add the chicken and cook, turning once, until lightly golden, about 3 to 4 minutes per side (to reduce the calories even further, bake the chicken at 350 degrees F for 10 to 12 minutes instead of sauteing the chicken in oil).
  7. Place a thin coating of tomato sauce in the bottom of a 9-by-13-inch baking dish. Lay the chicken over sauce. Cover the chicken with more sauce, sprinkle with cheese and bake until cheese is bubbly and golden brown, about 5 to 10 minutes.
  8. Pour remaining sauce over pasta. Taste and adjust seasonings. Serve immediately.
  9. Tomato Sauce:
  10. Combine olive oil and garlic in a large saute pan and turn heat to medium. Cook until garlic is fragrant but not brown. Stir in tomatoes and salt and pepper to taste. Reduce heat to medium low and simmer until sauce has thickened slightly, stirring occasionally, 10 to 15 minutes. Taste and adjust seasonings. Add basil and simmer for 1 minute more.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 538.97 Kcal (2257 kJ)
Calories from fat 153.58 Kcal
% Daily Value*
Total Fat 17.06g 26%
Cholesterol 94.77mg 32%
Sodium 3484.2mg 145%
Potassium 980.84mg 21%
Total Carbs 61.57g 21%
Sugars 19.07g 76%
Dietary Fiber 5.04g 20%
Protein 34.42g 69%
Vitamin C 14.3mg 24%
Iron 3.2mg 18%
Calcium 259.9mg 26%
Amount Per 100 g
Calories 130 Kcal (544 kJ)
Calories from fat 37.04 Kcal
% Daily Value*
Total Fat 4.12g 26%
Cholesterol 22.86mg 32%
Sodium 840.4mg 145%
Potassium 236.58mg 21%
Total Carbs 14.85g 21%
Sugars 4.6g 76%
Dietary Fiber 1.22g 20%
Protein 8.3g 69%
Vitamin C 3.4mg 24%
Iron 0.8mg 18%
Calcium 62.7mg 26%

* 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

  • 11.4
    Points
  • 14
    PointsPlus

Good Points

  • saturated fat free

Bad Points

  • High in Sodium

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