Chicken Parmesan

Ingredients

• 4 chicken breasts (4 ounces each)
• 2 egg whites
• 1 cup panko breadcrumbs
• 1/2 cup grated Parmesan cheese
• 2 teaspoons dry basil
• 2 teaspoons dry oregano
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 2 cups reduced-sodium marinara sauce
• 1/2 cup shredded part-skim mozzarella cheese

Directions

Heat the oven to 375 F. Coat a baking sheet with cooking spray.

Pound out each chicken breast to 1/4-inch thickness. Set aside. Place the egg whites in a medium bowl. In another medium bowl, combine the breadcrumbs, Parmesan, basil, oregano, garlic powder and onion powder. Dip each chicken breast into the egg whites, then dredge in the breadcrumb mixture. Lay fillets on the baking sheet.

Bake for 15 to 20 minutes or until chicken is golden brown and internal temperature is 165 F. Top chicken with marinara and mozzarella cheese. Serve.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 393
Total carbohydrate: 22 g
Cholesterol: 89 mg
Dietary fiber: 3 g
Monounsaturated fat: 6 g
Protein: 36 g
Saturated fat: 6 g
Serving size: 1 chicken breast
Sodium: 531 mg
Total fat: 17 g

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free): 1
Grains and grain products: 1/2
Meats, poultry and fish: 4
Vegetables: 1

Diabetes Meal Plan Choices

Meat and meat substitutes: 5 1/2
Starches: 1/2

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1/2
Protein and dairy: 2 1/2
Vegetables: 1