Parmesan Chicken

• Yield: 4 servings (227 calories and 18% fat per serving)

Ingredients:

4 (4-ounce) skinned, boned chicken breast halves

1/3 cup fine, dry breadcrumbs

1/2 teaspoon Italian seasoning

1/4 teaspoon dried whole basil

1/8 teaspoon garlic powder

3 tablespoons frozen egg substitute, thawed

Vegetable cooking spray

1 (8-ounce) can no-salt-added tomato sauce

1/4 teaspoon garlic powder

1/4 teaspoon dried whole basil

1/4 cup grated Parmesan cheese

1/4 cup (1 ounce) shredded part-skim mozzarella cheese

Procedure:

1. Place chicken between 2 sheets of heavy duty plastic wrap; flatten to 1/4 inch thickness, using a meat mallet or rolling pin. Combine breadcrumbs and next 3 ingredients. Dip chicken in egg substitute; dredge in breadcrumbs mixture.
2. Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add chicken, and cook 2 minutes on each side or until lightly browned. Place chicken in an 11 – x 7 – x 2 – inch baking dish.
3. Combine tomato sauce, 1/4 teaspoon garlic powder, and 1/4 teaspoon basil, pour over chicken. Sprinkle with Parmesan cheese. Cover and bake at 350 degrees Fahrenheit for 30 minutes or until thoroughly heated; sprinkle with mozzarella cheese. Bake uncovered, an additional 5 minutes or until cheese melts.

Each serving provides: