Low Fat Chicken Parmesan Mediterranean Recipes

KITTENCAL'S CHICKEN PARMESAN (LOW-FAT AND DELICIOUS!)

Steps:

• Set oven to 350 degrees F (oven rack set to lowest position).
• Spray a 13 x 9-inch baking pan with non-stick cooking spray.
• Place the breasts between two sheets of waxed paper, then using a mallet pound until almost half the thickness (do not pound to very thin).
• In a shallow dish combine dry breadcrumbs with 1/2 cup grated parmesan cheese, garlic powder, parsley, Italian seasoning, seasoned salt and black pepper.
• Place the flour in another shallow bowl or on a plate.
• Place the egg in a bowl and lighty beat (you should have 3 separate bowls).
• Firstly dredge the chicken in the flour, then dip into egg, lastly coat in the breadcrumb mixture pressing down with hands to adhear the mixture firmly to the chicken.
• Spray a non-stick skillet with vegetable spray or lightly brush with a little olive oil.
• Add in the breasts one or two at a time and lightly brown on both sides (about 3 minutes per side, do not cook through completely) transfer to prepared baking dish.
• Drizzle the marinara sauce over the top and around each breast (there should be some sauce between each piece of chicken).
• If you are using the mozzarella cheese sprinkle over the top and around all the chicken.
• Top with about 1/4 to 1/3 cup Parmesan cheese.
• Bake uncovered for about 25 minutes or until chicken is cooked through (cooking time should take no more than 30 minutes or the chicken will be dry).
• TO SERVE; slide a wide spatula underneath the breast/s along with some sauce and cheese that is left in the baking dish.

CHICKEN PARMESAN - LOW FAT

Steps:

• Remove any clinging fat from the chicken and discard; wash and pat dry.
• Lay chicken between sheets of waxed paper- I save cereal box liners for this purpose; gently pound with the fleshy part of your fist (or a meat mallet) to flatten slightly.
• Rub all over with Italian dressing& let it sit while measuring out the remaining ingredients.
• Combine bread crumbs and seasonings on a piece of wax paper.
• Spray a large non-stick frying pan with cooking spray and place over medium heat.
• When hot, dredge dressing coated breasts through the bread crumb mixture and sauté until golden, about 5- 8 minutes per side.
• Spoon some spaghetti sauce on top of each breast, sprinkle with Parmesan& top with mozzarella; cover pan and continue to cook over medium heat until sauce is hot and cheese melts, about 3-5 minutes.

LOW FAT CHICKEN PARMESAN MEDITERRANEAN

Steps:

• NOTE: I cut chivken breasts horizontally as I like thinner chicken breasts.
• RINSE chicken and pat dry; rub with Italian herbs.
• In bowl, combine breadcrumbs and feta cheese.
• NOTE: I used the back of a fork to break down feat cheese into much smaller pieces.
• DREDGE chicken breasts into breadcrumb mixture making sure both sides are coated.
• I used Health Griller (lightly sprayed)but you can also make this on the stovetop in a lightly oiled fry pan.
• COOK about 6 minutes until golden brown.
• Place chicken breasts on flat tray.
• Spoon canned tomatoes over top of chicken breast and cover with mozarella cheese; place under griller until tomato sauce is hot and cheese has melted
• NOTE: I used Canned tomatoes with Basil and Garlic for more flavouring; can use any type pasta sauce too -- is simply up to you! :).
• NOTE: Can heat up canned tomatoes or tomato sauce before you put it in the chicken -- I just spoon it out of the can for ease.
• NOTE: These freeze well.
• NOTE: Depending on the size of your chicken breasts, you may have to adjust for more or less breadcrumb/feta combination.
• ENJOY!