Chicken Parmesean

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filed under Main Dishes

Main Dishes
Recipe category: Main Dishes
Prep time: 
Cook time: 
Difficulty: Normal
Calories: 134 (7% DV)
Fat: 3g (5% DV)
Carbohydrates: 12g (4% DV)
Protein: 14g (27% DV)
Ingredients:  Makes 8 servings

Tip: For nutritional information on all the ingredients in Chicken Parmesean just click on each ingredient name. Then adjust the serving size for any Chicken Parmesean ingredient with the serving size tool in the nutrition facts area to the right to see how you can save calories, carbs and more.
Pre heat Oven to 400 degrees. Line a baking sheet with non stick aluminum foil and spray with non stick Olive Oil spray.

In a non stick pan, sautee Bell Pepper, Onion, and Garlic in EVOO until soft. Add tomatoes and tomato paste. Turn to low and let simmer while preparing chicken. If it becomes too thick add a bit of Chicken Stock to loosen it.


Mix Bread Crumbs, Parmeasean Cheese, and seasonings in a shallow plate and let stand.

Pound each breast to a 1" thickness inside a piece of plastic wrap.

Place mustard on a plate.

Coat each Chicken Breast with mustard then roll in Panko mixture. After all chicken has been coated, let stand on prepared pan 10 minutes so crust can solidify.

Spray coated chicken with Olive Oil Cooking Spray. Place in the oven and bake for 20 minutes.

After 20 minutes remove from oven and put 1 - 3 TBSP of sauce on each piece of chicken. Put 1 TBSP of low fat Moaerlla Cheese on top of sauce on each piece of Chicken. Bake for 10 more minutes or until cheese is bubbly.

Serve. Each serving is 1/2 a piece of chicken.
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