Chicken Parmigiana-Healthier Version
This Chicken Parmigiana has all the flavor of the original, but with a few changes that make a big difference.
Servings: 6 servings
Ingredients
- ¾ cup All Bran Cereal
- ½ teaspoon basil
- ¼ teaspoon oregano
- 1 tablespoon dried parsley
- ½ teaspoon garlic
- ⅛ teaspoon salt
- ⅛ teaspoon black pepper
- ½ cup pasta sauce
- ½ cup liquid egg substitute
- 2 boneless skinless chicken breasts 4 oz pounded to 1/2 inch thickness
- ½ cup low-fat Mozzarella cheese shredded
- crushed red pepper flakes to taste (optional)
Instructions
- In a blender or food processor grind cereal into crumbs. Transfer into a shallow bowl, add basil, oregano, parsley, garlic, salt and pepper.
- Place egg substitute into a second shallow bowl.
- One at a time, dip chicken breasts into egg substitute, shaking off excess, then coat with the crumb mixture.
- Coat large skillet with cooking spray, heat over medium heat.
- Add chicken breasts to skillet, cook, turning once, until no longer pink in center, about 4-6 minutes per side.
- Spread about 1/4 cup of sauce over chicken in skillet, sprinkle with half the cheese.
- Reduce heat to low, cover. Cook until cheese melts. 2-3 minutes, sprinkle with crushed red pepper flakes (optional)
Notes
- You can use what you have - like egg whites if no carton, a different high fiber cereal, etc.
Nutrition
Calories: 103kcal | Carbohydrates: 8g | Protein: 14g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 1g | Trans Fat: 0.01g | Cholesterol: 30mg | Sodium: 308mg | Potassium: 341mg | Fiber: 3g | Sugar: 2g | Vitamin A: 334IU | Vitamin C: 4mg | Calcium: 128mg | Iron: 2mg
