Oven-Fried Chicken Parmesan

Oven-Fried Chicken Parmesan

Time: 30 minutes

Serve with Romaine Salad: Whisk together 2 tablespoons fresh lemon juice, 1 tablespoon olive oil, 2 teaspoons honey, 1 teaspoon Dijon mustard, ¼ teaspoon salt, and 1⁄8 teaspoon black pepper. Drizzle over 6 cups torn romaine lettuce; toss well.

...and Basic Polenta: Bring 2 cups fat-free, less-sodium chicken broth and 1 cup 2% milk to a boil in a medium saucepan. Gradually whisk in ¾ cup instant dry polenta. Cook 5 minutes or ­until thick, stirring constantly.

-------------

Serve an Italian favorite for an easy meal in minutes. Pair with a simple starch and a small green salad.

Yield: 4 servings (serving size: 1 breast half)

Ingredients :

1/4 cup all-purpose flour

1/2 teaspoon dried oregano

1/4 teaspoon salt

2 large egg whites, lightly beaten $

3/4 cup panko (Japanese breadcrumbs)

4 (6-ounce) skinless, boneless chicken breast halves $

2 tablespoons olive oil, divided

Cooking spray

1/2 cup jarred tomato-basil pasta sauce $

1/2 cup (2 ounces) grated Parmigiano-Reggiano cheese

3/4 cup (3 ounces) shredded part-skim mozzarella cheese $

Preparation

1. Preheat oven to 450°.

2. Combine first 3 ingredients in a shallow dish; place egg whites in a bowl. Place panko in a shallow dish. Dredge 1 breast half in flour mixture. Dip in egg whites; dredge in panko. Repeat procedure with remaining chicken, flour mixture, egg whites, and panko.

3. Heat 1 tablespoon oil in a large ovenproof skillet over medium-high heat. Add chicken to pan; cook 2 minutes. Add remaining 1 tablespoon oil. Turn chicken over; cook 2 minutes. Coat chicken with cooking spray; place pan in oven. Bake at 450° for 5 minutes. Turn chicken over; top each breast half with 2 tablespoons sauce, 2 tablespoons Parmigiano-Reggiano, and 3 tablespoons mozzarella. Bake 6 minutes or until chicken is done.