LISA LILLiEN’S
SUPER CH EESY CH ICK EN
PARM ESAN
L is a often serves ju st her husband and
herself by preparing h a lf this recipe.
PREP:35MIN. COOKjIOMIN.
4
6-oz. skinless, boneless chicken
breast halves
1
medium onion,finely chopped
2
cloves garlic, minced
2
Tbsp. cooking oil, divided, or
nonstick cooking spray
/2
cup canned tomato sauce with
Italian seasonings*
1
cup whole-bran cereal shreds (such
as Fiber One original or All-Bran)
A
cup grated Parmesan cheese
( i o z .)
1
Tbsp. snipped fresh oregano or 1 tsp.
dried oregano, crushed (optional)
1
Tbsp. Italian seasoning, crushed
A
tsp. salt
/2
cup fat-free egg product, thawed
2/ 3
cup shredded reduced-fat
mozzarella cheese (3 oz.)
Red pepper flakes (optional)
Snipped fresh oregano (optional)
1
recipe Pasta with Sweet Peppers,
right
1.
Between sheets of plastic wrap, pound
chicken breast halves to even thickness
(about
3/8
inch thick); set aside.
2.
In 12-inch skillet cook onion and garlic in
1
tablespoon hot oil until tender. In bowl mix
onion mixture and tomato sauce; set aside.
3.
In food processor or blender process or
blend cereal to the size of bread crumbs. In
shallow dish stir together cereal crumbs,
Parmesan cheese, oregano, Italian
seasoning, and salt; season with
pepper.
4.
In another dish place egg product. Dip
chicken in egg product then crumb mixture.
5.
In skillet cook chicken in remaining
1 tablespoon hot oil for 4 minutes per side
or until cooked through (170°F) over
medium-high heat. Spoon sauce on
chicken. Sprinkle mozzarella. Reduce heat
to low. Cook, covered, 2 to 3 minutes, until
cheese is melted. Sprinkle red pepper
flakes and oregano. Serve with Pasta with
Sweet Peppers.
MAKES 4 SERVINGS.
*Heat and pass remaining canned tomato
sauce, if desired.
PASTA WITH SWEET PEPPERS
Cook
6
Ounces
whole-grain fettuccine according to package
directions, adding
1
large red sweet pepper
cut in strips, the last
1
minute of cooking.
Drain well. Drizzle lightly with olive oil.
Sprinkle with fresh oregano.
EACH SERVING
566
cal,
17
gfat
(4
gsat. fat),
113
mgchol
,
719
mg sodium,
53
gcarbo,
10
gfiber,
55
gpro. Daily Values:
4 0
% vit.A,
98
% vit. C,
27
% calcium,
36
% iron.
BETTER HOMES AND GARDENS JANUARY
2009
9 9
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F
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