Nutrition per serving may change if servings are adjusted.
2 (8 ounce) boneless, skinless chicken breasts
¼ teaspoon salt
¼ teaspoon pepper
1 large egg
2 cups cooked quinoa
¾ teaspoon Italian seasoning
½ teaspoon garlic powder
2 tablespoons extra-virgin olive oil, divided
1 cup low-sodium marinara sauce (see Tip)
½ cup shredded mozzarella cheese
¼ cup grated Parmesan cheese
½ cup chopped fresh basil
Preheat oven to 425°F. Coat a 9-by-13-inch baking dish with cooking spray.
Cut each chicken breast in half on the diagonal to get4 roughly equal portions. Place between pieces of plastic wrap and pound with the smooth side of a meat mallet or heavy saucepan to an even ¼-inch thickness. Sprinkle the chicken with salt and pepper.
Lightly beat egg in a shallow dish. Combine quinoa, Italian seasoning and garlic powder in a separate shallow dish. Dip the chicken in egg, shaking off any excess, then in the quinoa, pressing to help it stick.
Heat 1 tablespoon oil in a large skillet over medium-high heat. Add 2 chicken breasts and cook, turning once, until golden brown, 1 to 2 minutes per side. Transfer to the prepared baking dish. Repeat with the remaining 1 tablespoon oil and 2 chicken breasts. Top each breast with ¼ cup marinara, 2 tablespoons mozzarella and 1 tablespoon Parmesan.
Bake until the cheese is golden and bubbling, 12 to 15 minutes. Serve topped with basil.
Tip: Marinara sauces can be high in sodium (often more than 20 percent of your daily limit per ½-cup serving). Opt for one labeled "low-sodium" or check the nutrition panel and go for one that's lower in sodium, about 250 mg per serving or less.
414 calories;18 g fat(5 g sat); 3 g fiber; 25 g carbohydrates; 37 g protein; 63 mcg folate; 14,276 mg cholesterol; 4 g sugars; 0 g added sugars; 649 IU vitamin A; 3 mg vitamin C; 193 mg calcium; 3 mg iron; 458 mg sodium; 612 mg potassium
Carbohydrate Servings: 1½
Exchanges: 1½ starch, ½ vegetable, 1½ lean protein, ½ medium-fat protein, 1½ fat