Chicken Parmigiana

Submitted by: Jessica Cunha

Original Credit: Rocco DiSpirito, Now Eat This! Italian

Prep time: 20 mins     Cook time: 20 mins

Makes 4 servings.

Ingredients:

  • 3/4 cup whole wheat panko breadcrumbs
  • salt and freshly ground pepper, to taste
  • 4 large egg whites
  • 2 (8 oz) boneless/skinless chicken breasts, cut in half lengthwise
  • olive oil cooking spray
  • 2 cups no-sugar-added marinara sauce
  • 4 cups arugula
  • 1/2 Tbs red wine vinegar
  • 4 oz fresh mozzarella, cut into 8 even slices
  • 1 oz Parmigiano-Reggiano, grated

Preheat your oven’s broiler.  Position a rack in the middle of the oven, about 18 inches below the heating element.  Line a baking sheet with aluminium foil and place a wire rack on top of it.

Put the breadcrumbs in a shallow dish and season with salt and pepper.

Beat the egg whites in a large bowl until foamy.

Season the chicken with salt and pepper.

Then, one cutlet at a time, coat the chicken in the egg whites, then the bread crumbs.  Coat the chicken with 4 seconds of cooking spray on each side, then lay them on the wire rack.  Place the cutlets under the broiler and cook until browned, about 8 minutes, then flip, and cook the other side for another 7-8 minutes.

In the meantime, bring the sauce to a low simmer on the stove.  Also, place the arugula in a chilled bowl and dress with the vinegar and some salt and pepper.

Once the chicken is browned on both sides, remove from the broiler and place in a large oven-proof skillet.  Top each cutlet with tomato sauce and 2 slices of the mozzarella.  Return the cutlets to the broiler and cook until the mozzarella is melted.  Once melted, remove the skillet and top the chicken with the grated Pamigiano-Reggiano.

Divide the chicken and arugula onto 4 plates and serve.

324 cal, 11 g fat

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