Chicken Parmigiana

Debby Maugans

Chicken Parmigiana

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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.

    • 2

      Preheat oven broiler and position rack in top third of oven.

    • 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..

    • 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.

    • 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

    Calories:
    385
    Fiber:
    4.95 g
    Fat:
    9.88 g
    Folate:
    34.1 mcg
    Saturated Fat:
    3.48 g
    Calcium:
    277.76 mg
    Carbohydrates:
    42.03 g
    Protein:
    32.79 g
    Iron:
    3.64 mg
    Sodium:
    940 mg
    Monounsaturated Fat:
    2.21 g
    Polyunsaturated Fat:
    0.87 g
    Calories from Fat:
    23 %
    Exchanges:
    2 starches, 2 1/2 vegetables, 3 lean meat, 1 fat
    Cholesterol:
    62.12 g
    Potassium:
    414.49 mg
    Added Sugars:
    10.68 g
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