Lightened Chicken and Eggplant Parmesan

Name: Lightened Chicken and Eggplant Parmesan
Prep time: 45 min
Cook time: 45 min
Total time: 45 min
Yield: 4
Cuisine: Mediterranean, Italian, European
Ingredients: 0 teaspoons cayenne pepper; 4 boneless skinless chicken cutlets (12 to 14 ounces total); 710 milliliters crispy rice cereal, such as Rice Chex, finely crushed; 2 larges egg whites, lightly beaten; 454 grams small eggplant (about , trimmed and cut into 8 slices; 79 milliliters all-purpose flour; 1 teaspoons dried Italian seasoning; 4 servings Kosher salt and freshly ground black pepper; 315 milliliters no-salt-added crushed tomatoes; 4 teaspoons olive oil; 2 Tbsps grated Parmesan; 4 servings Chopped parsley, for garnish; 118 milliliters shredded part-skim mozzarella cheese

The recipe Lightened Chicken and Eggplant Parmesan could satisfy your Mediterranean craving in around 45 minutes. For $2.7 per serving, you get a main course that serves 4. One serving contains 419 calories, 46g of protein, and 12g of fat. Head to the store and pick up part-skim mozzarella cheese, chicken cutlets, parmesan, and a few other things to make it today. To use up the egg whites you could follow this main course with the Apple Turnovers Recipe as a dessert.

Instructions

Preheat the broiler. Mist both sides of the eggplant slices with nonstick cooking spray and sprinkle both sides with the Italian seasoning, 1/4 teaspoon salt and 1/4 teaspoon pepper.

Ingredients you will need

Italian Seasoning

Cooking Spray

Eggplant

Pepper

Salt

Equipment you will use

Broiler

Place on a rimmed baking sheet and broil until browned and tender, turning once, about 6 minutes. Set aside. Reduce the oven temperature to 425 degrees F.

Equipment you will use

Baking Sheet

Oven

Meanwhile, combine the flour and cayenne in a shallow dish.

Ingredients you will need

Ground Cayenne Pepper

All Purpose Flour

Combine the egg whites and 1 teaspoon water in a second dish.

Ingredients you will need

Egg Whites

Water

Combine the cereal and parmesan cheese in a third dish. Working with 1 piece of chicken at a time, dredge with the flour and tap off the excess. Coat with the egg whites and then place in the cereal mix and press until well coated on both sides. Repeat with the remaining chicken.

Ingredients you will need

Parmesan

Egg Whites

Whole Chicken

Cereal

All Purpose Flour

Mist a large nonstick skillet with nonstick cooking spray and heat over medium-high heat.

Ingredients you will need

Cooking Spray

Equipment you will use

Frying Pan

Add 1/2 of the oil and then 2 pieces of the coated chicken. Cook, turning once, until the chicken is just cooked through, about 5 mintues.

Ingredients you will need

Whole Chicken

Cooking Oil

Transfer to a 9-by-13-inch baking dish coated with nonstick cooking spray and repeat with the remaining oil and chicken.

Ingredients you will need

Cooking Spray

Whole Chicken

Cooking Oil

Equipment you will use

Baking Pan

Place 2 eggplant slices on each chicken cutlet and top evenly with the tomatoes and cheese. Return to the oven and bake until the cheese is melted and lightly browned, 15 to 20 minutes.

Ingredients you will need

Chicken Cutlet

Eggplant

Tomato

Cheese

Equipment you will use

Oven

Sprinkle with parsley and 1/4 teaspoon salt and pepper to taste.

Ingredients you will need

Salt And Pepper

Parsley

Equipment

Ingredients

Servings:

0teaspoons

cayenne pepper 4

boneless skinless chicken cutlets (12 to 14 ounces total)710milliliters

crispy rice cereal, such as Rice Chex, finely crushed 2larges

egg whites, lightly beaten 454grams

small eggplant (about , trimmed and cut into 8 slices 79milliliters

all-purpose flour 1teaspoons

dried Italian seasoning 4servings

Kosher salt and freshly ground black pepper 315milliliters

no-salt-added crushed tomatoes 4teaspoons

olive oil 2Tbsps

grated Parmesan 4servings

Chopped parsley, for garnish 118milliliters

shredded part-skim mozzarella cheese

Recommended wine: Chianti, Trebbiano, Verdicchio

Italian works really well with Chianti, Trebbiano, and Verdicchio. Italians know food and they know wine. Trebbiano and Verdicchio are Italian white wines that pair well with fish and white meat, while Chianti is a great Italian red for heavier, bolder dishes. The Barone Ricasoli Castello di Brolio Chianti Classico Gran Selezione with a 4.4 out of 5 star rating seems like a good match. It costs about 60 dollars per bottle.