• prep: 15 min
  • cook: 45 min
  • total: 1 hr
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  • servings:
  • Ingredients

    • 1/3 cup + 2 teaspoons plain panko breadcrumbs
    • 1/2 teaspoon salt, divided
    • 1/2 teaspoon dried oregano, divided
    • 1/2 teaspoon dried basil, divided
    • 1/2 teaspoon black pepper, divided
    • Four (3 ounce) skinless boneless chicken breasts, pounded thin
    • 1 large egg white, beaten
    • 1 tablespoon + 1 teaspoon olive oil
    • 2 cups sliced zucchini
    • 1/2 cup diced onion
    • 2 cloves garlic, minced
    • 1 1/2 cups tomato sauce
    • 1/8 teaspoon crushed red pepper flakes
    • 3/4 ounce grated Parmesan cheese

    Instructions

    Click Here For Step-By-Step Instructions

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 105 % Daily Value *
    • Total Fat: 4 g 5.68%
    • Saturated Fat: 1 g 6.01%
    • Trans Fat: 0 g %
    • Cholesterol: 20 mg 6.7%
    • Sodium: 844 mg 35.15%
    • Calcium: 84 mg 8.38%
    • Potassium: 562 mg 16.05%
    • Magnesium: 0 mg 0%
    • Iron: 2 mg 8.47%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 11 g %
    • Dietary Fiber: 3 g 10.12%
    • Sugar: 6 g
    • Protein: 9 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 12.23%
    • Vitamin C 32.54%
    • Vitamin D 0.33%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat0
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch0
    • Exchange - Vegetables2
    • Exchange - Lean Meat1
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total1 oz-eq

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