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Ingredients
| 1, 2 1/2-pound spaghetti squash | 3/4 cup Italian seasoned panko breadcrumbs | |
| 1 pound chicken cutlets | 1/2 cup freshly grated Parmesan cheese, divided | |
| 1 teaspoon kosher salt | 2 teaspoons olive oil | |
| 1/2 teaspoon freshly ground pepper | 1 3/4 cups fat-free pasta sauce | |
| 1/2 cup all-purpose flour | 1/2 cup water | |
| 2 large egg whites | 1/2 cup reduced-fat 4 cheese Italian shredded cheese |
directions
Total:
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1
Pierce squash 5 to 6 times with tip of a sharp knife. Place on a paper towel in microwave oven; microwave at High for 10 minutes or until soft, rotating once. Let stand until cool enough to handle. Cut in half lengthwise; scoop out seeds. Scrape strands of squash with a fork into a bowl. Keep warm.
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2
Preheat oven broiler and position rack in top third of oven.
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3
Cut chicken into serving size pieces; sprinkle with salt and pepper. Place flour on a piece of waxed paper; lightly beat egg whites in a shallow dish. Place breadcrumbs and half of Parmesan cheese on another piece of waxed paper. Dredge chicken cutlets in flour, shaking off excess.; dip chicken pieces in egg white, allowing excess to drip back into dish. Dredge in breadcrumb mixture..
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4
Heat a large, ovenproof nonstick skillet over medium heat. Brush bottom of skillet with oil. Add chicken and cook until browned and cooked through, about 4 minutes on each side.
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5
Meanwhile, combine pasta sauce and water; pour sauce mixture in skillet around chicken. Bring to a simmer. Remove from heat; sprinkle cheese blend and half of Parmesan cheese on chicken; broil until cheese melts. Serve over pasta.
nutritional information
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