Overcoming Obesity

Monday, February 8, 2010

Parmesan Herb Chicken 231 Calories (51 Fat Cal, 5.72g Fat)

Perfect balance of flavor and crunch with every bite of this classic Italian Dish.

4 boneless skinless chicken breast
1 cup Private Selection Parmesan Herb Panko Crumbs
1/2 cup Fiber One Bran Cereal
1/2 tsp Reduced Fat Parmesan
1/4 cup Reduced Fat Shredded Mozzarella Cheese
1 Cup Crushed Tomatoes (canned)
1 tsp ground basil
1 tsp garlic powder
1 tsp ground oregano
2 large egg white


1.Heat oven to 375 Degrees. Spray baking sheet with non-stick spray, set to side.

2.Using a Blender or Food Processor, crumb 1/2 cup Fiber One Bran Cereal. Mix fiber one crumbs with 1 cup Private Selection Parmesan Herb Panko Crumbs. Add 1/2 tsp reduced fat Parmesan Cheese, mix well, set to side.

3.Mix two egg whites in large container. Dip Chicken breast in egg whites, shake chicken to remove excess egg, now dip in panko/fiber one crumb mixture, coat both sides of chicken. Place chicken on baking sheet. Repeat until all 4 pieces of chicken are on baking sheet. Spray chicken with non-stick spray. Bake chicken for 10 minutes, remove from oven, flip chicken over, spray with non-stick spray and bake an additional 12-16 minutes (until chicken cooked completely).

4.Meanwhile, take 1 cup crushed tomatoes, add 1 tsp basil, 1 tsp garlic, 1 tsp oregano and mix well. Heat in microwave for 3 minutes at medium heat.

5.After chicken cooked completely, remove from oven. Add two tbls of tomato sauce on each chicken breast. Measure 1/4 part skim mozzarella cheese and even spread on top of all chicken. Place back in oven until cheese melted. Remove from oven, now enjoy!

This is my version of the Hungry Girl recipe, mine has been altered. I never tried the HG version but I am sure it is great, I like to play around and put my own twist on things.

This was a hit at our house. My son helped make it and he really enjoyed it. He gave it a 7 out of 10 rating (he did the rate the chili cheese burger on Friday night a 10 out of 10, so go figure). The chicken was surprisingly juicy and tender, it had a nice crisp and the crushed tomatoes complemented it greatly.

Calories: 231, 51 Fat Cal
Fat: 5.72g
Carb: 19.63
Fiber: 4.9g
Protein: 28.14g

1 comment:

  1. YUMMMM!!!

    You always make yummy stuff!!! I am def going to try this one out! Thanks for sharing!