Olive oil nonstick cooking spray
  • 1/4  cup 
    refrigerated or frozen egg product, thawed, or 2 egg whites, lightly beaten
  • 1   tablespoon 
  • 1   clove 
    garlic, minced
  • 1   cup 
    bran cereal flakes, crushed (about 1/2 cup crushed)
  • 1/4  cup 
    grated Parmesan cheese
  • 1   teaspoon 
    dried Italian seasoning, crushed
  • 1   pound 
    chicken breast tenderloins
  • 4   ounces 
    dried multigrain or whole grain spaghetti
  • 1   cup 
    1-inch pieces eggplant, peeled if desired
  • 1 1/2  cups 
    purchased light tomato-basil pasta sauce
  • 1   cup 
    torn fresh spinach leaves
  • 1/2  cup 
    chopped plum tomatoes
    Fresh basil leaves (optional)
Preheat oven to 425 degrees F. Line a 15101-inch baking pan with foil; lightly coat foil with nonstick cooking spray. Set aside. In a shallow dish, combine egg, the water, and garlic. In another shallow dish, combine crushed bran flakes, Parmesan cheese, and Italian seasoning.
Dip chicken pieces, one at a time, in egg mixture, turning to coat evenly and allowing excess to drip off. Dip chicken pieces in cereal mixture, turning to coat evenly. Place chicken pieces in a single layer in the prepared baking pan. Coat tops of chicken pieces with nonstick cooking spray. Bake for 15 to 20 minutes or until chicken is no longer pink (170 degrees F).
Meanwhile, cook spaghetti according to package directions; drain and keep warm. Coat an unheated medium saucepan with nonstick cooking spray. Preheat saucepan over medium heat. Add eggplant; cook about 5 minutes or until tender, stirring occasionally. Add pasta sauce; heat through. Stir in spinach and tomatoes.
Divide spaghetti among four serving plates. Top with sauce mixture and chicken pieces. If desired, garnish with basil.
  • * If you are making the Eggplant Parmesan, 1 medium eggplant should be just enough for the eight 1/2-inch-thick slices and the 1 cup pieces for the sauce.
  • Eggplant Parmesan: Prepare as above, except substitute eight 1/2-inch-thick slices eggplant* for the chicken. Bake for 15 to 20 minutes or until eggplant is tender and golden brown.
    Per serving: 239 cal., 2 g total fat (1 g sat. fat), 4 mg chol., 475 mg sodium, 44 g carbo., 10 g fiber, 13 g pro.
    Daily Values: 34% vit. A, 20% vit. C, 13 % calcium, 31% iron.
    Exchanges: 3 vegetable, 2 starch, 0.5 lean meat.
    Carb Choices: 3.
Nutrition information
Per Serving: cal. (kcal) 336, Fat, total (g) 4, chol. (mg) 70, sat. fat (g) 1, carb. (g) 38, Monosaturated fat (g) 1, Polyunsaturated fat (g) 0, fiber (g) 6, sugar (g) 9, pro. (g) 38, vit. A (IU) 1603.48, vit. C (mg) 10.04, Thiamin (mg) 0.5, Riboflavin (mg) 0.64, Niacin (mg) 13.62, Pyridoxine (Vit. B6) (mg) 0.76, Folate (g) 137.08, Cobalamin (Vit. B12) (g) 1.22, sodium (mg) 532, Potassium (mg) 475, calcium (mg) 131.26, iron (mg) 5.94, Vegetables () 1, Starch () 2, Lean Meat () 4, Carb Choice () 2.5, Percent Daily Values are based on a 2,000 calorie diet
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