Champion Chicken Parmesan
Champion Chicken Parmesan might be just the main course you are searching for. One portion of this dish contains around 23g of protein, 13g of fat, and a total of 520 calories. This recipe serves 4. This recipe covers 35% of your daily requirements of vitamins and minerals. Head to the store and pick up parmesan cheese, part-skim mozzarella cheese, olive oil, and a few other things to make it today. To use up the olive oil you could follow this main course with the Sauteed Banana, Granolan and Yogurt Parfait as a dessert. This recipe is typical of Mediterranean cuisine. From preparation to the plate, this recipe takes approximately 45 minutes.
Instructions
To prepare tomato sauce, combine sun-dried tomatoes and water in a bowl; cover and let stand 30 minutes or until soft.
Drain and finely chop tomatoes.
Heat 1 teaspoon olive oil in a large saucepan over medium-high heat.
Add sun-dried tomatoes, bell pepper, and onion; saut 7 minutes. Stir in canned tomatoes; bring to a boil. Cover, reduce heat, and simmer for 10 minutes.
Remove from heat; stir in parsley, basil, vinegar, 1/4 teaspoon black pepper, and garlic.
To prepare chicken, lightly spoon flour into a dry measuring cup; level with a knife.
Combine flour, Parmesan, and 1/4 teaspoon black pepper in a shallow dish.
Place each breast half between 2 sheets of heavy-duty plastic wrap; flatten to 1/4-inch thickness using a meat mallet or rolling pin. Dip each breast half in egg white; dredge in flour mixture.
Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat.
Add chicken; cook 5 minutes on each side or until golden. Arrange in a 13 x 9-inch baking dish coated with cooking spray.
Pour the tomato sauce over the chicken.
Sprinkle with mozzarella.
Bake at 350 for 15 minutes.