Oven-Baked Chicken Parmesan

  • prep: 30 min
  • cook: 40 min
  • total: 1 hr 10 min
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  • servings:
  • Ingredients

    • 1 1/2 cups panko
    • 1tablespoon olive oil
    • 1oz. (1/2 cup) freshly grated Parmesan cheese
    • 1/2 cup all-purpose flour
    • 1 teaspoon salt
    • 1/2 teaspoon black pepper, freshly grounded
    • 11/2 teaspoons garlic powder
    • 3 egg whites
    • 1tablespoon water
    • Vegetable cooking spray
    • 3 large skinless chicken breasts, sliced into cutlets
    • 3/4 cup part-skim mozzarella cheese, shredded
    • 1 tablespoon minced fresh basil
    • Tomato Sauce
    • 2 (14 oz.) cans diced tomatoes
    • 4 cloves garlic, minced
    • 1tablespoon tomato paste
    • 1teaspoon olive oil
    • 1/8 teaspoon red pepper flakes
    • 1tablespoon minced fresh basil leaves

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 370 % Daily Value *
    • Total Fat: 8 g 12.92%
    • Saturated Fat: 3 g 13.88%
    • Trans Fat: 0 g %
    • Cholesterol: 11 mg 3.75%
    • Sodium: 1060 mg 44.16%
    • Calcium: 167 mg 16.7%
    • Potassium: 319 mg 9.1%
    • Magnesium: 0 mg 0%
    • Iron: 1 mg 4.89%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 36 g %
    • Dietary Fiber: 1 g 5.04%
    • Sugar: 2 g
    • Protein: 31 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 3.04%
    • Vitamin C 0%
    • Vitamin D 0%
    • * 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 - Starch2
    • Exchange - Vegetables0
    • Exchange - Lean Meat1
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total2 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy1 c
    • MyPlate - Protein Total3 oz-eq

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