When you cook at home, you know what’s in there. You can make nutritional room for the saturated fat in the cheese by using an egg white instead of a whole egg to dip the cutlets.
Using no-salt-added tomatoes offsets some of the salt in the cheese.
1 cup shredded low-moisture, skim-milk mozzarella
1 tbsp. olive oil
1 large onion, chopped (about 1 cup)
2 cloves garlic, crushed
1 28-oz. can crushed no-salt-added tomatoes
1 28-oz. can diced low-salt tomatoes
2 tbsp. dried parsley
1 tbsp. dried basil
1 bay leaf
Heat olive oil in a heavy pot. Add onion and sauté until transparent. Add garlic and stir. Add tomatoes and herbs. Bring sauce to bubbling and turn down heat to simmer. Let cook, stirring occasionally, until it begins to thicken, while you prepare the rest of the ingredients.
If you’re making the sauce in advance, cook for about 45 minutes to an hour, then refrigerate. You’ll need 2 cups for your chicken; the rest can be frozen.
Each cup contains about 124 calories, 3 g fat (less than .5 g saturated fat, no trans fat, no cholesterol), 272 mg sodium, 22 g carbohydrate, 5 g dietary fiber, 14 g sugars, and 4.5 g protein.
1 egg white
1 tsp. water
3/4 cup panko (light Japanese-style breadcrumbs)
2 tbsp. olive oil, divided
1 lb. chicken breast cutlets—four pieces*
*If you buy the chicken as two skinless breasts, cut each breast in half lengthwise. Put chicken between two sheets of waxed paper and pound to make it evenly thick, about one-half to three-quarters of an inch.
Put egg white and water in a shallow bowl. Beat lightly. Dip cutlets in egg wash.
Spread some panko on waxed paper. Cover the cutlets with panko, pressing the crumbs into the chicken.
Put 1 tablespoon olive oil in large frying pan and heat to medium high. Add chicken and cook about three minutes, until golden. Add the second tablespoon of olive oil when turning chicken. Cook two minutes more.
To assemble the chicken Parmigiana, spread 1 cup of sauce in the bottom of a shallow baking dish that will hold the chicken in one layer. Spread another cup of sauce over the chicken. Bake for about 15 minutes at 350 degrees.
Remove dish from oven and sprinkle with shredded mozzarella. Return dish to oven for five minutes and turn off the heat. The cheese doesn’t need to cook, just melt. Serve with whole wheat thin spaghetti and a salad.
Each serving of chicken, cheese, and sauce contains about 361 calories, 10 grams fat (3 g saturated fat, no trans fat, 81 mg cholesterol), 485 mg sodium, 26 g carbohydrate, 3 g dietary fiber, 8 g sugars, and 32 g protein.