Name: Quinoa-Crusted Chicken Parmesan
Total time: 45 min
Ingredients: 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

Directions

Step 1

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

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Step 2

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.
Step 3

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.
Step 4

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.
Step 5

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; carbohydrates 25.4g; dietary fiber 3.3g; fat 17.6g; saturated fat 4.6g; cholesterol 142.8mg; vitamin a iu 649IU; vitamin c 3.4mg; folate 62.9mcg; calcium 192.6mg; iron 3mg; magnesium 102.2mg; potassium 612.3mg; sodium 457.6mg; thiamin 0.2mg.

Exchanges:

1 1/2 starch, 1/2 vegetable, 1 1/2 lean protein, 1/2 medium-fat protein, 1 1/2 fat

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Ingredients

Directions

Tips

Nutrition Facts

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Ingredients

Directions

Tips

Nutrition Facts