Contributed By: lmsknb1
Yahoo! Health
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Total Preparation Time: 45 minutes
Ingredients: Chicken & Turkey
Actual Cooking Time: 15 to 30 minutes
Number of Servings: 4
Origin: American
Special Features: Kids can help make it
Kids can help make it
Make Ahead
Nutrition Content: High Fiber
Meal Type: Entree
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.
Cook's Notes
Nutrition 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