By Barbara Day, M.S., R.D., C.N.
This is an incredibly easy recipe. When my boys were home, this was one of their favorite recipes. In fact, when they went to college, all of them would make this recipe when they lived in their apartments. If you want to cut down on the sodium, you can use lower sodium spaghetti sauce. Serve with whole wheat spaghetti, brown rice, whole grain couscous or quinoa, garlic bread and green leafy salad.
Nutritional Information Per Serving: 462 calories, 25 grams protein, 26 grams of fat, 32 grams of CHO, 4 grams dietary fiber, 1276 mg sodium.
Preparation Time: 10 minutes Cook Time: 30 minutes
- 4 boneless chicken breasts, pounded to 1/2 inch thickness (1 lb)
- 1 egg, beaten or 2 egg whites
- 1/2 cup skim milk
- 1/2 cup seasoned bread crumbs
- 2 tablespoons olive oil
- 8 ounces mozzarella cheese
- 2 cups (1 lb) of prepared spaghetti sauce
- ½ cup reduced fat Parmesan cheese
Mix beaten egg and skim milk together and place in a flat bowl. Heat olive oil in a large skillet over medium-high heat. Dip the chicken breasts in mixture, then roll both sides of the chicken breasts in bread crumbs completely covering them with bread crumbs. Brown the chicken on both sides until golden, about 3 to 4 minutes on each side. Place chicken in a baking dish. Cover the chicken breasts with mozzarella cheese. Spoon spaghetti sauce equally over the chicken. Sprinkle with Parmesan cheese and add thin strips of mozzarella cheese on top. Bake at 350° for about 25 to 30 minutes, or until bubbly.
- 4 boneless chicken breasts (1 lb)
- 1 egg or egg whites
- skim milk
- seasoned bread crumbs
- olive oil
- 8 oz mozzarella cheese
- 1 jar of prepared spaghetti sauce
- reduced fat Parmesan cheese
Image from: www.wizardrecipes.com
Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition. The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers. Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues. Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHealthWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 13 grandchildren.