Quick Chicken Parmesan for Two

Makes: 2 servings Serving Size: 3 ounces chicken & 2/3 cup sauce each
Active Time: Total Time: 

INGREDIENTS

  • 1 8-ounce boneless, skinless chicken breast, trimmed
  • 1/4 teaspoon freshly ground pepper, divided
  • 1/4 cup coarse dry breadcrumbs, preferably whole-wheat (see Tip)
  • 1 tablespoon freshly grated Parmesan cheese
  • 1 1/2 tablespoons extra virgin olive oil, divided
  • 1 small onion, chopped
  • 2 small cloves garlic, minced
  • 1 14-ounce can no-salt-added crushed tomatoes (or 1 1/2 cups from a 28-ounce can)
  • 1/2 teaspoon Italian seasoning
  • 1/4 teaspoon salt, divided
  • 1/2 cup shredded part-skim mozzarella cheese
  • 2 tablespoons chopped fresh basil or parsley
  • PREPARATION

    1. Cut chicken breast in half on the diagonal to make 2 roughly equal portions. Place between pieces of plastic wrap and pound with the smooth side of a meat mallet or a heavy saucepan to an even 1/4-inch thickness. Sprinkle the chicken with 1/8 teaspoon pepper. Combine breadcrumbs, Parmesan and 1/2 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 medium, ovenproof skillet over medium-high heat. Add the chicken and cook until golden, 2 to 3 minutes per side. Transfer to a 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 crushed tomatoes; add Italian seasoning, salt and the remaining 1/8 teaspoon pepper. Return the pan to medium heat and cook, stirring, until the onion is tender, 2 to 3 minutes. Return the chicken and any accumulated juice to the pan. Turn to coat with the sauce.
    5. Sprinkle about 1/4 cup of mozzarella 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).

    TIPS & NOTES

    • To make your own dry breadcrumbs, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. Spread breadcrumbs on a baking sheet and bake at 250°F until dry, about 10 to 15 minutes. One slice of bread makes about 1/3 cup dry breadcrumbs. For store-bought coarse dry breadcrumbs we like Ian’s brand, labeled “Panko breadcrumbs.” Find them at well-stocked supermarkets.

    NUTRITION

    Per serving: 396 calories; 20 g fat (6 g sat, 11 g mono); 80 mg cholesterol; 20 g carbohydrates; 0 g added sugars; 6 g total sugars; 35 g protein; 4 g fiber; 601 mg sodium; 661 mg potassium.
    Nutrition Bonus: Vitamin C (37% daily value), Calcium (32% dv), Iron & Potassium (19% dv), Vitamin B12 (16% dv)
    Carbohydrate Servings: 1
    Exchanges: 1/2 starch, 2 vegetable, 3 lean meat, 1 medium-fat meat, 2 fat
  • http://www.eatingwell.com/recipes/quick_chicken_parmesan_for_two.html

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