Tuesday, March 11, 2008

Light Chicken Parmesan

The America's Test Kitchen Family Cookbook

1-1/2 c panko or 2 c fresh breadcrumbs I used Italian flavored breadcrumbs
1T olive oil
1/2 c grated Parmesan cheese, plus extra for serving
1/2 c all purpose flour
1-1/2 t garlic powder
salt and pepper
3 large egg whites I used one
1T water
6 thin, boneless chicken breast cutlets I used 2
2 c Light Tomato Sauce refers to a recipe in the book; I used jarred
3 oz reduced fat mozzarella, shredded
1 T minced fresh basil I used dried

1. Adjust an oven rack to the middle position and heat the oven to 475 degrees. Combine the breadcrumbs and oil in a 12" skillet and toast over medium heat, stirring often until golden, about 10 minutes. Spread the breadcrumbs in a shallow dish and cool slightly; when cool, stir in the Parm.
2. In a second shallow dish, combine the flour, garlic powder, 1T salt, and 1/2t pepper together. In a third shallow dish, whisk the egg whites and water.
3. Line a rimmed baking sheet with foil, place a wire rack on top, and spray the rack with vegetable oil spray. Pat the chicken dry with paper towels, then season with salt and pepper. Lightly dredge the cutlets in the flour, shaking off the excess, then dip into the egg whites, and finally coat with the breadcrumbs. Press on the breadcrumbs to make sure they adhere. Lay the chicken on the wire rack.
4. Spray the tops of the chicken with vegetable oil spray. Bake until the meat is no longer pink in the center and feels firm when pressed with a finger, 15-20 minutes.
5. Remove the chicken from the oven. Spoon 2T of the sauce onto the center of each cutlet and top the sauce with 2T of mozzarella. Return the chicken to the oven and continue to bake until the cheese has melted, about 5 minutes. Sprinkle with the basil and serve, passing the remaining sauce and extra Parm.

We really liked this recipe. It did take a long time to make (about an hour total time), but it was pretty close to just as good as what we'd order from our local pizza shop. And it also didn't have that greasy fried taste. I served with a side of spaghetti and broccoli, and used ragu with peppers and mushrooms.

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