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  • Summary

    Skinless breast meat dipped in egg whites and ground whole-wheat crackers forms a good-for-you chicken parmigiana.

    Ingredients

    • 3 ounces baked whole-grain wheat crackers, such as Triscuits (about 12)
    • 1/3 cup fresh flat-leaf parsley
    • 1/2 teaspoon dried oregano
    • Coarse salt and freshly ground pepper
    • 1 can (28 ounces) diced tomatoes (no salt added), with juice
    • 1/2 medium onion (3 ounces), coarsely chopped
    • 2 garlic cloves, coarsely chopped (2 teaspoons)
    • 1 tablespoon extra-virgin olive oil
    • 2 large egg whites
    • 6 boneless, skinless chicken breast halves (6 ounces each)
    • 3 ounces part-skim mozzarella cheese, grated (about 1 cup)
    • 1 ounce pecorino Romano cheese, finely grated (about 1/2 cup)

    Instructions

    Click Here For Step-By-Step Instructions

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 6
    • Amount Per Serving
    • Calories: 439 % Daily Value *
    • Total Fat: 21 g 31.96%
    • Saturated Fat: 8 g 38.03%
    • Trans Fat: 0 g %
    • Cholesterol: 159 mg 52.85%
    • Sodium: 16131 mg 672.15%
    • Calcium: 314 mg 31.38%
    • Potassium: 384 mg 10.98%
    • Magnesium: 0 mg 0%
    • Iron: 3 mg 15.46%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 19 g %
    • Dietary Fiber: 3 g 11.17%
    • Sugar: 7 g
    • Protein: 42 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 2 g
    • Vitamin A 22.58%
    • Vitamin C 45.34%
    • Vitamin D 5.56%
    • * 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 - Fat2
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch1
    • Exchange - Vegetables2
    • Exchange - Lean Meat6
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total1 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy1 c
    • MyPlate - Protein Total4 oz-eq

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