Sunday, July 8, 2007
I don't know many things better than fried meat baked under a layer of sauce and cheese. I make this dish with fewer calories than what you'd get at Olive Garden, but the key is using good, fresh ingredients (isn't it always?). Make sure you use freshly ground Italian seasoning, freshly sliced, good quality mozzarella and equally freshly grated, good parmesan cheese.
Preheat your oven and spray an 8" square bake pan with cooking spray.
1 lb. chicken breasts, boneless/skinless, pounded thin (about 4 4 oz. pieces)
2 large egg whites, lightly beaten
1/2 C. dry, seasoned breadcrumbs
2 T. Italian seasoning
1 t. olive oil
2 8 oz. cans tomato sauce (I use the garlic and basil flavored kind)
1/2 C. part-skim mozzarella, sliced into thin strips
2 T. freshly grated parmesan cheese
Combine the breadcrumbs and seasoning in a shallow dish. Also, heat a skillet over medium high heat and add your olive oil. Pour 1/2 a can of tomato sauce into the bottom of the bake pan.
Coat each chicken breast with egg whites and then thoroughly dredge through the breadcrumb mixture. Turn to get all sides of chicken coated. Add the chicken to your hot skillet, and cook until lightly browned, about 4 minutes on each side. When the chicken is no longer pink on the inside, remove to bake pan and cover with remaining tomato sauce -- it's sort of a matter of taste. (My husband likes lots of sauce, which he spoons over the whole wheat pasta.) Then top with cheeses. Bake until bubbly and cheese is browning, about 25 minutes. Serves 4.
I serve this over pasta with a nice big salad. It's 256 calories (5 WW points) and it is one of our favorites. It's also not particularly labor intensive. Once you've dredged the chicken in crumbs, the hard work is over. I usually buy more chicken breasts so that Stephen has leftovers for lunch. This is a super easy recipe to double -- you just use a 9 x 13" bake pan instead of the little one.
Chicken Cha Cha
"That's Amore" by Dean Martin (it certainly will be "amore" after you serve him breaded, lightly fried meat under gooey cheese and warm sauce)
"Time to Say Goodbye" by Andrea Bocelli (time to say goodbye to those extra pounds with style and satisfaction)