Thursday, July 26, 2007

No Harm Chicken Parm

This recipe comes from one of my favorite websites, Hungry Girl. I receive a daily email from them with wonderful lo-cal, lo-fat recipes and *tips & tricks* You can also go to their site and sign up for their free email.

Juicy-on-the-inside, crunchy-on-the-outside chicken breast complete with melt-y cheese and warm tomato sauce?!? Now that's the kind of meal we'd gladly sink our teeth into on a daily basis if it weren't so notoriously high in fat and calories! Fortunately for everyone, HG tackled the task of whipping up a crazy-good guilt-free version of this classic chicken dish.

5 oz. boneless skinless chicken breast (raw)
1/3 cup Fiber One cereal
1/4 cup Egg Beaters
3/4 tsp. reduced fat grated Parmesan cheese
1 oz. (approx. 1/4 cup) shredded fat-free mozzarella cheese
1/3 cup canned tomato sauce
Optional: garlic powder, basil, oregano, salt and pepper

Preheat oven to 375 degrees. Using a blender or food processor, grind Fiber One cereal to a breadcrumb-like consistency. Add Parmesan to crumbs (if desired, season crumbs with optional spices, as well). Place crumbs in one small dish and Egg Beaters in another. Next, pound your chicken so it's a bit flattened. Coat raw chicken on both sides with Egg Beaters, and then coat with crumb mixture. Place chicken on a baking pan sprayed with nonstick spray. Spray a light mist of nonstick spray on top of chicken and place in oven. Cook for 10 minutes, and then turn chicken over. Add another light mist of nonstick spray and cook for an additional 10 - 12 minutes (or until chicken is fully cooked and coating looks crispy). Meanwhile, if desired, mix tomato sauce with your seasonings of choice. Remove chicken from oven, top with sauce and then cheese, and return chicken to oven until cheese is melted. Enjoy! Serves 1.

Serving Size: 1 chicken breast (entire recipe)
Calories: 295
Fat: 3.5g
Sodium: 890mg
Carbs: 27g
Fiber: 11g
Sugars: 3.5g
Protein: 46.5g

*5 Points (weight watchers)

From Lisa:
I'm not a nutritionist, I'm just hungry. I'm just an average female, struggling with the same food issues most females struggle with every day.

Thank you Lisa, for a wonderful informative site.


Rivrdog said...

Chicken breasts have no taste, regardless how they're cooked. I bet this recipe could be done with thighs, which ARE tasty.

Anonymous said...

That recipe sounded so good that I went over to the HG site and signed up. That is something that I almost never do.


Anonymous said...

I'm thinking I'll have to go over to the Hungry Girl site as well. I love recipes that are good and good for you.