4.04.2013

wine night: baked chicken parmesan

Happy Wine Night!
Man, do I need it this week.

Today I'm sharing with you a recipe we make quite frequently on Wine Nights when I want something fairly substantial to eat (i.e. a lot of protein), but don't have time to run to the store for any additional ingredients.
I pretty much always have what I need on hand to make this dish.
It's fast, it's low-cal, and it always hits the spot.
Why not make it for your Wine Night tonight?!

Baked Chicken Parmesan
Recipe by Katie Rose for The Rose Record
Serves:  4

Ingredients:
  • 2 boneless skinless chicken breasts, sliced in half to make 4 cutlets
  • 1/4 C. panko bread crumbs
  • 1/4 C. seasoned bread crumbs
  • 1/4 C. reduced fat parmesan + extra sprinkle for garnish
  • 1 egg
  • 1 t. water
  • salt and pepper
  • 1 t. red pepper flakes
  • 1/2 C. part-skim shredded mozzarella
  • 1 C. marinara sauce, heated  (I just bring mine to a simmer in a sauce pan while I cook).
  • 8 oz. whole wheat thin spaghetti

Directions:
  1. Heat oven to 450 degrees.  Lightly spray a baking sheet with cooking spray.
  2. Bring a large pot of salted water to boiling.  
  3. While water boils, prepare the chicken:  Set out two large bowls or deep plates.  Fill one with the panko, bread crumbs, and parmesan. Mix until evenly combined.
  4. In the other bowl, whisk together the egg, water, salt, pepper, and red pepper flakes. 
  5. Dip the chicken into the egg mixture, then coat in the breadcrumb mixture. Place onto baking sheet. Repeat until all the chicken has been breaded.  Spray the tops of the chicken very lightly with cooking spray.
  6. Bake chicken for 15 minutes.
  7. After 15 minutes, gently flip the chicken over and bake for an additional 5 minutes.
  8. Drop your pasta into the boiling water and cook to al dente. 
  9. After 5 minutes of cooking, spoon some marinara sauce on tops of the chicken.  Top with mozzarella cheese. Bake for an additional 5 minutes until cheese is melted and bubbly.
  10. Serve chicken along side or on top of cooked spaghetti and remaining marinara sauce. Sprinkle with parmesan.

Nutrition: (per serving)
  • Calories:  443
  • Carbs:  54g
  • Fat:  10g
  • Protein:  33g

Enjoy!
xoxo,
K

{sorry for these terrible photos. I was too hungry to mess with the lighting.}
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