• prep: 20 min
  • cook: 0 hr
  • total: 20 min
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  • servings:
  • Summary

    This dish is lower in calories because only one side of the chicken has breading; plus, whole-wheat breadcrumbs sub in for white, and an egg white replaces a whole one.

    Ingredients

    • 2 slices whole-wheat sandwich bread, torn into pieces
    • 1 tablespoon grated Parmesan cheese
    • 1 teaspoon olive oil
    • Coarse salt and ground pepper
    • 2 tablespoons all-purpose flour
    • 1 large egg white
    • 4 boneless, skinless chicken breast halves, (6 to 8 ounces each)
    • 3/4 cup shredded part-skim mozzarella (3 ounces)
    • 1 can (28 ounces) whole peeled tomatoes, in puree
    • 1 garlic clove, minced

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 455 % Daily Value *
    • Total Fat: 12 g 19.22%
    • Saturated Fat: 4 g 20.81%
    • Trans Fat: 0 g %
    • Cholesterol: 187 mg 62.31%
    • Sodium: 757 mg 31.52%
    • Calcium: 226 mg 22.58%
    • Potassium: 870 mg 24.86%
    • Magnesium: 0 mg 0%
    • Iron: 3 mg 14.51%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 18 g %
    • Dietary Fiber: 3 g 10.29%
    • Sugar: 6 g
    • Protein: 62 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 21.45%
    • Vitamin C 48.8%
    • Vitamin D 1.45%
    • * 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 - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch1
    • Exchange - Vegetables2
    • Exchange - Lean Meat8
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total1 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy1 c
    • MyPlate - Protein Total6 oz-eq

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