Main DishesMay 11, 2013
Calories
1109
Sodium
1291mg
53% DV
Fat
57g
89% DV
Protein
53g
106% DV
Carbs
83g
28% DV
Fiber
6g
25% DV
Chicken Parmesan Lighter Version
36
This recipe still has all that great flavor but is baked not fried. The toasted panko crumbs provide that crunch. Top with you favorite sauce and serve with your favorite pasta.
6
- flour
-3 egg whites beat until foamy
-1/2 t garlic powder
-1 ½ cup panko crumbs toasted
-1/2 c parmesan cheese
-1 T olive oil
-S&P
-6 (6 oz) boneless chicken
-8 oz angel hair pasta
-1 jar your favorite meatless pasta sauce
-4 oz mozzarella cheese shredded
-basil for garnish
-3 egg whites beat until foamy
-1/2 t garlic powder
-1 ½ cup panko crumbs toasted
-1/2 c parmesan cheese
-1 T olive oil
-S&P
-6 (6 oz) boneless chicken
-8 oz angel hair pasta
-1 jar your favorite meatless pasta sauce
-4 oz mozzarella cheese shredded
-basil for garnish
1. Preheat oven to 475 and line a baking sheet with foil then place a cookie type wire rack on top then spray with PAM.
2. Cook pasta; warm sauce
3. Pound chicken to about ½” and season with S&P.
4. To...
See the full directions on my site
See the full directions on my site
Nutritions
Calories
1109
Sodium
1291mg
53% DV
Fat
57g
89% DV
Protein
53g
106% DV
Carbs
83g
28% DV
Fiber
6g
25% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat22g110%
Polysaturated Fat11g70%
Monosaturated Fat24g153%
Cholesterol208mg69%
Sodium1291mg53%
Potassium530mg15%
Protein53g106%
% DAILY VALUE*
Total Carbohydrate
Fiber6g25%
Sugar21g43%
Vitamin A1037IU20%
Vitamin B61mg66%
Vitamin C5mg8%
Calcium628mg62%
Iron4mg23%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.