Crisp Chicken Parmesan
Get in the habit of routinely using hearty multigrain or whole grain pasta. Its high fiber content makes it a healthy choice for any pasta dish.
Ingredients
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Olive oil nonstick cooking spray
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1/4 cup refrigerated or frozen egg product, thawed, or 2 egg whites, lightly beaten
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1 tablespoon water
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1 clove garlic, minced
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1 cup bran cereal flakes, crushed (about 1/2 cup crushed)
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1/4 cup grated Parmesan cheese
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1 teaspoon dried Italian seasoning, crushed
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1 pound chicken breast tenderloins
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4 ounces dried multigrain or whole grain spaghetti
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1 cup 1-inch pieces eggplant, peeled if desired
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1-1/2 cups purchased light tomato-basil pasta sauce
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1 cup torn fresh spinach leaves
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1/2 cup chopped plum tomatoes
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Fresh basil leaves (optional)
Directions
1.
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.
2.
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).
3.
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.
4.
Divide spaghetti among four serving plates. Top with sauce mixture and chicken pieces. If desired, garnish with basil.
5.
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.
*Test Kitchen Tip
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.
Nutrition information
Calories 336, Total Fat 4 g, Saturated Fat 1 g, Monounsaturated Fat 1 g, Polyunsaturated Fat 0 g, Cholesterol 70 mg, Sodium 532 mg, Carbohydrate 38 g, Total Sugar 9 g, Fiber 6 g, Protein 38 g. Daily Values: Vitamin A 0%, Vitamin C 17%, Calcium 13%, Iron 33%. Exchanges: Vegetable 1, Starch 2, Lean Meat 4.
Percent Daily Values are based on a 2,000 calorie diet
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