We recommend rice-shaped orzo pasta with this saucy entree, but
you can serve spaghetti or angel hair pasta instead.
Yield: 4 servings
1/3 cup (1 1/2 oz) grated fresh Parmesan cheese, divided
1/4 cup dry breadcrumbs
1 Tbsp minced fresh parsley
1/2 tsp dried basil
1/4 tsp salt, divided
1 large egg white, lightly beaten
1 lb chicken breast tenders
1 Tbsp butter
1 1/2 cups bottled fat-free tomato-basil pasta sauce (such as
Muir Glen Organic)
2 tsp balsamic vinegar
1/4 tsp black pepper
1/3 cup (1 1/2 oz) shredded provolone cheese
Preheat broiler.
Combine 2 tablespoons of Parmesan, breadcrumbs, parsley, basil, and
1/8 teaspoon salt in a shallow dish. Place egg white in a shallow
dish. Dip each chicken tender in egg white; dredge in the breadcrumb
mixture. Melt butter in a large nonstick skillet over medium-high
heat. Add chicken; cook 3 minutes on each side or until done. Set aside.
Combine 1/8 teaspoon salt, pasta sauce, vinegar, and pepper in a
microwave-safe bowl. Cover with plastic wrap; vent. Microwave sauce
mixture at HIGH 2 minutes or until thoroughly heated. Pour the sauce
over chicken in pan. Sprinkle evenly with the remaining Parmesan and
provolone cheese. Wrap handle of pan with foil, and broil 2 minutes
or until the cheese melts.
Servings: 4
Nutrition per Serving:
308 Calories, 30% from fat, 10.4g Fat, 5.7g Sat, 3g Mono, 0.6g Poly,
35.9g Protein, 16.2g Carbs, 1.8g Fiber, 88mg Cholesterol,
2.3mg Iron, 808mg Sodium, 249mg Calcium
