Oh, it's so GOOD!
If you are anything like me, you love Chicken Parmesan. But I always feel so bad about eating it. It's so not good for you. BUT here is a recipe that is low in fat and high in flavor.
1 tsp. extra-virgin olive oil
1/2 tsp. minced garlic
1/4 C. hot-pepper sauce (this does not mean tabasco)
1 egg white
1/4 tsp. salt
1/2 C. grated Parmesan cheese
1/2 C. breadcrumbs (I use the Italian flavored ones)
1/4 C. minced fresh cilantro
4 skinless boneless chicken breast halves, 4 oz. each
Preheat the oven to 350 degrees F. Lightly coat a baking sheet with cooking spray.
In a shallow bowl, whisk the oil, garlic, hot-pepper sauce, egg white, salt, and 2 tsp. of water.
In another shallow bowl, combine the Parmesan, breadcrums, and cilantro.
Dip a chicken breast half in the egg white mixture to coat. Then dredge in the Parmesan mixture to coat completely and place on the baking sheet. Repeat with remaining chicken. Lightly coat the chicken with cooking spray and bake 35 minutes.
The finished chicken.
This recipe yields 4 servings.
For a different taste, substitute 1/4 C. Worcestershire sauce for the hot sauce and shopped, fresh, flat-leaf parsley for the cilantro.
Calories 200, Carbohydrates 11 g., Fat 6 g., Protein 24 g., Fiber 1 g.
It was a great hit. Even with my mom who doesn't like things too spicy. My brothers and dad loved it. My hubby asks when we will have it again. YUMMY!
*****This recipe came from The Volumetrics Eating Plan by Barbara Rolls, Ph. D., pg 205*****