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 get 4 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; 143 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