Meals Matter

Chicken with Fresh Tomato Sauce

Contributed By: lmsknb1
Yahoo! Health

Ingredients

4 Boneless, skinless chicken breasts, trimmed of visible fat

6 slices Whole-wheat or white bread, crusts removed

1 tbsp Finely chopped fresh parsley

To taste sea salt

To taste freshly cracked black pepper

2 Large egg whites

No-stick cooking spray

2 Vine-ripened tomatoes

1 tsp Chopped fresh garlic

1 tsp Balsamic vinegar

2 tbsp Slivered fresh basil leaves

Preparation

Preheat the oven to 375 degrees. Place chicken breasts between two pieces of plastic wrap and pound to flatten slightly.

Place bread in a food processor and process to crumbs. Add parsley, salt and pepper and process to mix. Transfer the crumbs to a shallow dish.

In a second shallow dish, lightly beat egg whites with a fork. Dip chicken breasts in egg whites, then roll in breadcrumbs.

Spray a large ovenproof skillet with cooking spray and place over medium heat. Carefully add the prepared breasts and cook until browned on one side, about 2 minutes. Turn the breasts over and transfer the skillet to the oven. Bake until no longer pink on the inside, about 15 minutes.

While the chicken is baking, prepare the tomato/basil sauce.

Add tomatoes and balsamic vinegar and cook, shaking the pan, for 2 to 3 minutes, just long enough to heat tomatoes. Stir in basil and remove from the heat. Season with salt and pepper.

Serve the chicken with tomato sauce alongside.

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Recipe Details

Total Preparation Time: 45 minutes
Ingredients: Chicken & Turkey
Actual Cooking Time: 15 to 30 minutes
Number of Servings: 4
Origin: American
Special Features: Kids Love It
Kids can help make it
Make Ahead
Nutrition Content: High Fiber
Meal Type: Entree

Nutrient Information

Calories: 476
Total Fat: 7 g
Saturated Fat: 1 g
Polyunsaturated Fat: 3 g
Carbohydrates: 40 g
Protein: 63 g
Vitamin A: 59 RE
Vitamin C: 16 mg
Calcium: 59 mg
Sodium: 541 mg
Iron: 4 mg
Fiber: 5 g