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Quinoa-Crusted Chicken Parmesan
Breadcrumbs are swapped for quinoa for a healthy take on classic chicken Parmesan in this easy dinner recipe. Serve with a mixed green salad with red-wine vinaigrette.
active:
30 mins
total:
45 mins
Servings:
4
Quinoa-Crusted Chicken Parmesan

Ingredients

Directions

  • Preheat oven to 425 degrees F. Coat a 9-by-13-inch baking dish with cooking spray.

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  • 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 1/4-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 1/4 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.

Tips

Tip: Marinara sauces can be high in sodium (often more than 20 percent of your daily limit per 1/2-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.

Nutrition Facts

Serving Size: 1/2 chicken breast each
Per Serving:
414 calories; protein 36.8g 74% DV; carbohydrates 25.4g 8% DV; exchange other carbs 1.5; dietary fiber 3.3g 13% DV; sugars 3.7g; fat 17.6g 27% DV; saturated fat 4.6g 23% DV; cholesterol 142.8mg 48% DV; vitamin a iu 649IU 13% DV; vitamin c 3.4mg 6% DV; folate 62.9mcg 16% DV; calcium 192.6mg 19% DV; iron 3mg 17% DV; magnesium 102.2mg 37% DV; potassium 612.3mg 17% DV; sodium 457.6mg 18% DV; thiamin 0.2mg 22% DV.
Exchanges:

1 1/2 starch, 1/2 vegetable, 1 1/2 lean protein, 1/2 medium-fat protein, 1 1/2 fat
© Copyright 2020 eatingwell.com. All rights reserved. Printed from http://www.eatingwell.com 10/25/2020
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© Copyright 2020 eatingwell.com. All rights reserved. Printed from http://www.eatingwell.com 10/25/2020