Skinny Chicken Parm

Leave it to Martha and her staff to come up with a light chicken Parmesan that could actually satisfy. I have to admit that while I was making this recipe I was thinking there is no way that myself (somewhat of an Italian food junkie) and my husband were going to think that this could even hold a candle to my normally fried, heavily breaded and completely cheesed out version. But alas, it did not disappoint. I am currently detoxing from a week of endless chips and salsa, margaritas and big meals thrice daily. So in an effort to lose the Mexican pounds I gained, I am lightening things up in the kitchen this week. We paired this dinner with a yummy wine brought to us recently by a friend. It was fruity, not heavy, but could stand up to this dinner. Ripassa Valolicella Superiore 2005. I recommend it!

Chicken Parmigiana
Martha Stewart Living, February 2010
serves 6

3 oz. baked whole grain wheat crackers (like Triscuits, about 12)
1/3 cup fresh flat leaf parsley
1/2 teaspoon dried oregano
salt and pepper
1 can (28 oz) diced tomatoes with juice
1/2 medium onion, coarsely chopped
2 garlic cloves, coarsely chopped
1 tablespoon extra virgin olive oil
2 large egg whites
6 boneless, skinless chicken breast halves (6 0z each) (I used 3 big breasts and pounded them thin for 3 people)
3 oz part skim mozzarella cheese, grated (about 1 cup)
1 oz Pecorino Romano cheese, finely grated (about 1/2 cup) (I used Parmesan as I could not see not using it, it's in the name!)

1. Preheat oven to 425 degrees. Pulse crackers, parsley, oregano and 1 teaspoon salt in a food processor until finely ground. Season with pepper, and transfer to a plate. Puree tomatoes, onion, garlic, and 1/2 teaspoon of salt with an immersion blender or in a clean food processor until smooth.
2. Coat a 9-by-13 inch baking dish with oil. Lightly whisk the egg whites and transfer to a shallow dish. Dip each chicken breast in the egg whites to fully coat both sides; let excess drip off. Dredge chicken in crumb mixture, lightly pressing to coat both sides.
3. Transfer chicken to prepared baking dish, and flip once to coat in oil. Bake until crisp, about 10 minutes.
4. Pour tomato sauce over chicken, allowing for some sauce underneath each piece ( I had to use tongs to do this). Top with cheeses and bake until bubbling and top is lightly browned, about 15 to 20 minutes.

Each serving only has 307 calories, so that is pretty great. I have to say I think I used a heavy hand with the mozzarella, but I will live. I served this with whole wheat spaghetti tossed in just a bit of olive oil. It was delicious!


1 comment:

Tom McBrearty said...

Sounds really good.

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