Chicken Parmigiana
Servings
4
servingsPrep time
30
minutesCooking time
40
minutesCalories
300
kcalSkinless breast meat dipped in egg whites and ground whole-wheat crackers forms a good-for-you chicken parmigiana.
Ingredients
3 ounces baked whole-grain wheat crackers, such as Triscuits (about 12)
1/3 cup fresh flat-leaf parsley
1/2 teaspoon dried oregano
Coarse salt and freshly ground pepper
1 can (28 ounces) diced tomatoes (no salt added), with juice
1/2 medium onion (3 ounces), coarsely chopped
2 garlic cloves, coarsely chopped (2 teaspoons)
1 tablespoon extra-virgin olive oil
2 large egg whites
6 boneless, skinless chicken breast halves (6 ounces each)
3 ounces part-skim mozzarella cheese, grated (about 1 cup)
1 ounce pecorino Romano cheese, finely grated (about 1/2 cup)
Directions
- Preheat oven to 425 degrees. Pulse crackers, parsley, oregano, and 1 teaspoon salt in a food processor until finely ground. Season with pepper, and transfer to a plate. Puree tomatoes with juice, onion, garlic, and 1/2 teaspoon salt with an immersion blender or in clean food processor until smooth.
- Coat a 9-by-13-inch baking dish with oil. Lightly whisk egg whites, and transfer to a shallow dish. Dip each chicken breast half in whites to fully coat; let excess drip off. Dredge chicken in crumb mixture, lightly pressing, to coat both sides.
- Transfer chicken to prepared baking dish, and flip once to coat in oil. Bake until crisp, about 10 minutes.
- Pour tomato sauce over chicken, allowing some sauce underneath each piece. Top with cheeses, and bake until bubbling and top is lightly browned, 15 to 20 minutes.
