Crisp Chicken Parmesan

Crisp Chicken Parmesan

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From: Diabetic Living Magazine

This chicken parmesan is served with multigrain or whole-grain spaghetti. This hearty pasta adds a nutty flavor to this main dish.

Ingredients 4 servings

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Original recipe yields 4 servings
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Nutrition per serving may change if servings are adjusted.
  • Olive oil cooking spray
  • ¼ cup refrigerated or frozen egg product, thawed, or 2 egg whites, lightly beaten
  • 1 tablespoon water
  • 1 clove garlic, minced
  • 1 cup bran cereal flakes, crushed (about ½ cup crushed)
  • ¼ cup grated Parmesan cheese
  • 1 teaspoon dried Italian seasoning, crushed
  • 1 pound chicken tenders
  • 4 ounces multigrain or whole-grain spaghetti
  • 1 cup eggplant, peeled if desired, cut into 1-inch pieces
  • 1½ cups light tomato-basil pasta sauce
  • 1 cup torn fresh spinach leaves
  • ½ cup chopped plum tomatoes
  • Fresh basil leaves (optional)

Preparation

  • Prep

  • Ready In

  1. Preheat oven to 425°F. Line a 15x10x1-inch baking sheet with foil; lightly coat foil with cooking spray. Set aside. In a shallow dish, combine egg, water and garlic. In another shallow dish, combine crushed bran flakes, Parmesan cheese and Italian seasoning.
  2. Dip chicken in the egg mixture, allowing excess to drip off, then dip chicken in cereal mixture, turning to coat evenly. Place chicken in a single layer in the prepared baking sheet. Coat tops of chicken with cooking spray. Bake until chicken is no longer pink (170°F), 15 to 20 minutes.
  3. Meanwhile, cook spaghetti according to package directions; drain and keep warm. Coat a medium saucepan with cooking spray, preheat over medium heat. Add eggplant; cook about 5 minutes or until tender, stirring occasionally. Add pasta sauce; heat through. Stir in spinach and tomatoes.
  4. Divide spaghetti among four serving plates. Top with sauce mixture and chicken. If desired, garnish with basil.

Nutrition information

  • Serving size: 1 serving
  • Per serving: 336 calories; 4 g fat(1 g sat); 6 g fiber; 38 g carbohydrates; 38 g protein; 27 mcg folate; 70 mg cholesterol; 9 g sugars; 1,674 IU vitamin A; 10 mg vitamin C; 130 mg calcium; 6 mg iron; 532 mg sodium; 475 mg potassium
  • Nutrition Bonus: Iron (33% daily value), Vitamin A (33% dv)
  • Carbohydrate Servings:
  • Exchanges: 4 lean protein, 2 starch, 1 vegetable

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