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Healthier Chicken Parmigiana
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- cook: 0 hr
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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
