Baked Chicken Parmesan

Why fry chicken cutlets when you can enjoy an even tastier version by baking them in the oven? To make your own whole wheat bread crumbs, set out a slice of whole wheat bread in the morning. Later in the day, break it into pieces and give it a whirl in the food processor. One slice will make approximately half a cup of crumbs.

Serves: Prep: 10min Cook: 20min Total: 30minINGREDIENTS
1 egg
1 tablespoon water
1/2 cup pine nuts, finely chopped
1/4 cup whole wheat bread crumbs
1/2 teaspoon italian seasoning
4 chicken cutlets (about 3 ounces each)
2 cups prepared marinara sauce
1/4 cup shredded part-skim mozzarella cheese (about 2 ounces)


DIRECTIONS
1. Preheat the oven to 425°F. Coat a baking sheet with cooking spray.

2. Whisk the egg with the water in a shallow dish. Combine the pine nuts, bread crumbs, and seasoning in another shallow dish. Dip the chicken into the egg and then the nut mixture. Arrange on the prepared baking sheet and coat with cooking spray.

3. Bake for 10 minutes. Turn over the breasts and top each with 1/2 cup of the marinara sauce and some of the cheese. Bake for 5 to 10 minutes longer or until the cheese has melted and the chicken is cooked through.


NUTRITIONAL FACTS PER SERVING
CALORIES 335.4 CAL
FAT 18.3 G
SATURATED FAT 3.1 G
SODIUM 689.5 MG
CARBOHYDRATES 15.9 G
TOTAL SUGARS 1.3 G
DIETARY FIBER 3.1 G
PROTEIN 29.3 G

from The Flat Belly Diet Cookbook