What’s Cooking?! Salt-free, high-fiber, low-fat chicken parmesan


chicken-parmesean

Need a quick meal with leftovers that can be used in various ways to keep you from burn-out? My husband and I have a busy week, so we made baked chicken parm last night that we can reheat for either salads, sandwiches, or pasta dishes later in the week. Not only was the meal ready in about 30 minutes, but the recipe is heart healthy (salt free and low-fat) and easier on the blood sugar (higher in fiber and low sugar) than most fried chicken parmesan recipes.

Ingredients:
1 cup old-fashioned oats (minced or chopped with a food processor)
1 tsp dried oregano
1/2 tsp garlic powder
1 tbl paprika
1/2 tsp black pepper
2 egg whites
1/2 cup skim milk
1/2 cup flour
1 lb boneless, skinless chicken breast (cut into 4 even pieces for portion control)
1 jar low-sodium, low-sugar tomato sauce
3/4 cup fat-free shredded mozzarella cheese
Parmesan cheese

Preheat oven to 400 degrees farenheit. Combine chopped oats, oregano, garlic powder, paprika, and 1/4 tsp black pepper in a bowl. Wisk egg whites and milk together in a separate bowl. Combine remaining pepper and flour in a third bowl. Tenderize chicken breasts using a meat mallet. Dip each chicken breast in flour, shake off excess and then dip in milk mixture, then in the oat mixture. Place breaded chicken in a glass baking dish and spray with cooking spray. Bake for 15 minutes. Remove from oven, flip the chicken breasts and cover with tomato sauce, mozzarella cheese, and sprkinle with parmesan cheese and bake for an additional 10-12 minutes, or until internal temperature reaches 165 degrees farenheit.

step-1-chicken-parm step-2-chicken-parm final-chicken-parm

Oats are a high-fiber alternative to bread crumbs, and salt-free tomato sauce and low-fat shredded cheese makes the meal heart healthy, too!

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s