In this month’s issue of Clean Eating Magazine, Food Network’s Robin Miller made a Guiltless Chicken Parmesan and I have to admit, this way of making Chicken Parm is a tried and true. I will never go back to the traditional way of making this. The flavor added by the Dijon Mustard was fabulous. And, at under 500 calories, well that is an added plus.
- Olive Oil Cooking Spray
- 2 teaspoons olive oil
- 1./2 cup onion, divided
- 1 green bell pepper, seeded and diced
- 2-3 cloves garlic, minced
- 2 teaspoons dried oregano, divided
- 1 28 ounce can crushed tomatoes
- 1 tablespoon tomato paste
- 1/2 cup panko bread crumbs
- 1 tablespoon reduced fat Parmesan cheese, grated
- 1/2 teaspoon dried thyme
- 1/4 teaspoon sea salt
- 1/4 teaspoon ground pepper
- 4 4oz boneless, skinless chicken breasts, pounded to 1-inch thickness
- 1 tablespoon Dijon mustard
- 1/2 cup part-skim mozzarella cheese, shredded
- 8 ounces cooked penne (or your favorite pasta)
- 1/4 cup fresh basil, chopped
- Preheat oven to 400 degrees F. Coat a large baking sheet with cooking spray.
- Heat oil in a large saucepan over medium heat. Add onion, bell pepper and garlic and sauté 3 to 5 minutes, until vegetables are soft.
- Add 1 teaspoon oregano and stir to coat. Cook 30 seconds until oregano is fragrant.
- Add tomatoes and tomato paste and bring to a simmer. Reduce heat to low, partially cover and simmer 20 to 30 minutes.
- Meanwhile, in a shallow dish, combine panko, Parmesan, remaining 1 teaspoon oregano, thyme, salt and black pepper. Mix with a fork to combine.
- Brush both sides of each chicken breast with the Dijon mustard. Transfer each breast to panko mixture and turn to coat both sides.
- Arrange chicken on prepared baking sheet. Coat surface of chicken with cooking spray.
- Bake 20 minutes.
- Top each chicken breast with 2 to 3 tablespoons of tomato sauce and 2 tablespoons mozzarella.
- Return chicken to oven and bake 10 minutes more, until crush is golden brown and cheese is melted and bubbly.
- Arrange pasta on a serving plate and top with remaining tomato sauce. Serve chicken with pasta on the side, garnishing both with basil.
Recipe Author: Robin Miller for Clean Eating Magazine
Gather The Ingredients
Simmering The Sauce
Mustard – So Much More Flavorful Than Egg
Mozzarella and Homemade Sauce – Yes please…
The End Result…
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