Light Chicken Parmesan
Denne ret er lavere i kalorier, fordi kun den ene side af kyllingen har breading; plus, fuld hvede brødkrummer sub i for hvidt, og en æggehvide erstatter en hel en.
Kilde: Hverdagsmad, januar / februar 2007
Samlet tid
Forbered
portioner
Adam
27.04.2023 @ 02:42
This dish is lower in calories because only one side of the chicken has breading; plus, whole wheat breadcrumbs substitute for white, and an egg white replaces a whole one. Source: Everyday Food, January/February 2007 35 minutes 20 minutes 4 Total time Prep servings ingredients 2 slices whole wheat sandwich bread, torn into pieces 1 tablespoon grated Parmesan cheese 1 teaspoon olive oil Coarse salt and ground pepper 2 tablespoons all-purpose flour 1 large egg white 4 boneless, skinless chicken breast halves (6 to 8 ounces each) 3/4 cup shredded part-skim mozzarella (3 ounces) 1 can (28 ounces) whole peeled tomatoes, pureed 1 garlic clove, minced Directions 1. Preheat oven to 425 degrees, with rack in upper third. Line a rimmed baking sheet with aluminum foil; set aside. In a food processor, pulse bread, Parmesan, oil, and a knife each salt and pepper until coarse crumbs form; transfer to a shallow bowl. Place flour in another shallow bowl; season with salt and pepper. Place egg white in a third shallow bowl and beat with a fork until frothy. 2. Dip top side of a chicken breast in flour, shaking off excess. Dip same side in egg white, letting excess drip off, then in breadcrumbs, pressing to adhere. (Do not bread other side.) Repeat with remaining chicken and transfer, coated side up, to prepared baking sheet. Bake until breadcrumbs are crisp and browned, 8 to 10 minutes. Remove from oven; sprinkle with mozzarella. Continue baking until chicken is opaque throughout and cheese is lightly browned, 2 to 4 minutes. 3. Meanwhile, in a large skillet, place tomatoes, breaking them up with your fingers. Add garlic; season with salt and pepper. Bring to a boil, reduce to a simmer, and cook until sauce is thickened, 6 to 8 minutes. Serve chicken with a generous amount of tomato sauce.