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Dinner: Baked Parmesan Chicken
Why fry chicken cutlets when you can enjoy an even tastier oven baked version.
This recipe includes superfoods such as:
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4 chicken cutlet pieces
1 cup reduced fat mozzarella cheese
2 cups marinara sauce
1 large egg
Italian seasoning
1/2 cup pine nuts, finely chopped
1 fl oz water
2 oz whole wheat bread crumbs
Instructions
1. Pre-heat oven to 425 °F (210 °C) and coat a baking sheet with cooking spray.
2. Whisk the egg with the water in a shallow dish.
3. Combine the pine nuts, bread crumbs and seasoning in another shallow dish.
4. Dip the chicken into the egg and then the nut mixture.
5. Arrange on the prepared baking sheet and coat with cooking spray.
6. Bake for 10 minutes.
7. Turn over the breasts and top each with 1/2 cup of the marinara sauce and some of the cheese.
8. Bake for 5 to 10 minutes longer or until the cheese has melted and the chicken is cooked through.
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Serving Size: 4
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 467 kcal | ||
| Fat 23.88 g | ||
| Carbohydrate 21.9 g | ||
| Protein 43.27 g | ||
| Iron 69 mg | ||
| Calcium 96 mg | ||
| Cholesterol 133 mg | ||
| Monounsaturated Fat 3.88 g | ||
| Polyunsaturated Fat 6.06 g | ||
| Saturated Fat 3.35 g | ||
| Sodium 513 mg | ||
| Sugar 9.49 g | ||
| Potassium 154 mg | ||
| Vitamin A 104 mcg | ||
| Vitamin C 1 mg | ||
| Fiber 4.6 g | ||
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