Lighter Chicken Parmesan

BARBARA BAKES
19Ingredients
40Minutes
730Calories

Ingredients

US|METRIC
  • 1 1/2 cups panko japanese style bread crumbs
  • 1 tablespoon olive oil
  • 1 ounce grated Parmesan cheese (about 1/2 cup, plus extra for serving)
  • 1/2 cup flour (all-purpose)
  • 1 1/2 teaspoons garlic powder
  • salt and ground black pepper
  • 2 large egg whites
  • 1 tablespoon water
  • vegetable cooking spray
  • 3 skinless chicken breasts
  • 6 cutlets
  • 2 cups tomato sauce (quick, warmed, see below)
  • 3 ounces mozzarella cheese (shredded part-skim, about 3/4 cup)
  • 1 tablespoon fresh basil (minced)
  • 1 tablespoon olive oil
  • 3 cloves garlic (pressed or finely minced)
  • 15 ounces crushed tomatoes (in rich puree)
  • 1/4 teaspoon red pepper flakes
  • 1/4 teaspoon salt
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    NutritionView More

    730Calories
    Sodium39% DV930mg
    Fat65% DV42g
    Protein106% DV54g
    Carbs11% DV33g
    Fiber16% DV4g
    Calories730Calories from Fat380
    % DAILY VALUE
    Total Fat42g65%
    Saturated Fat16g80%
    Trans Fat
    Cholesterol175mg58%
    Sodium930mg39%
    Potassium1260mg36%
    Protein54g106%
    Calories from Fat380
    % DAILY VALUE
    Total Carbohydrate33g11%
    Dietary Fiber4g16%
    Sugars9g18%
    Vitamin A25%
    Vitamin C15%
    Calcium20%
    Iron25%

    * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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