Chicken breasts cooked in a spicy tomato sauce and topped with Parmesan cheese is Italian comfort food that has become one of America’s favorite meals.
- Helpful Hints:
You can use any type of low-sodium tomato-based sauce.
You can use any variety of whole wheat pasta.
Snip washed basil leaves with a scissors.
- Countdown:
Place water for pasta on to boil.
Make chicken dish.
Cook pasta.
Chicken Parmesan
Makes 2 servings. Recipe by Linda Gassenheimer
2 tablespoons flour
Salt and freshly ground black pepper
¾ pound boneless, skinless chicken breast
2 teaspoons olive oil
1 cup low-sugar, low-sodium marinara sauce
2 teaspoons minced garlic
Several drops hot pepper sauce
2 tablespoons grated Parmesan cheese
Add flour to a plate and sprinkle with salt and pepper to taste. Roll the chicken breasts in the flour mixture making sure all sides are covered. Set aside. Heat oil in a medium-size nonstick skillet over medium-high heat. Add chicken and brown 3 minutes, turn and brown 3 minutes. Add marinara sauce, garlic and hot pepper sauce. Mix to combine ingredients. Bring to a simmer, cover with a lid and simmer 2 minutes, do not boil. A meat thermometer should read 165 degrees. Add salt and pepper to taste. Sprinkle Parmesan cheese on top.
Per serving: 350 calories, 12 g fat, 2.5 g saturated fat, 5 g monounsaturated fat, 135 mg cholesterol, 43 g protein, 16 g carbohydrates, 3 g dietary fiber, 7 g sugars, 200 mg sodium, 1,020 mg potassium, 455 mg phosphorus.
