Chicken Romano

Chicken Romano

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From: Diabetic Living Magazine

Chicken Romano is a dish consisting of baked chicken coated in crusty, Romano cheese. Our version is served with low-sodium tomato sauce and multi-grain spaghetti. It's a perfect weeknight dinner solution, on your plate in just 40 minutes.

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.
  • 4 skinless, boneless chicken breast halves (1¼ to 1½ pounds total)
  • 1 egg white
  • 1 tablespoon water
  • 1¼ cups cornflakes, crushed (about ½ cup)
  • 2 tablespoons grated Romano cheese
  • ½ teaspoon dried Italian seasoning, basil or oregano, crushed
  • 4 ounces dried multi-grain spaghetti
  • 1⅓ cups low-sodium tomato-base pasta sauce
  • Shaved or grated Romano cheese (optional)
  • Snipped fresh Italian (flat-leaf) parsley (optional)

Preparation

  • Prep

  • Ready In

  1. Preheat oven to 400°F. Lightly coat a 15x10x1-inch baking pan with nonstick cooking spray or line with foil and coat with cooking spray; set aside. Place each piece of chicken between two pieces of plastic wrap. Using the flat side of a meat mallet, pound chicken lightly until about ½ inch thick. Remove plastic wrap. Set aside.
  2. In a shallow dish use a fork to beat together egg white and the water. In another shallow dish combine crushed cornflakes, the 2 tablespoons grated cheese, the Italian seasoning and ⅛ teaspoon ground black pepper. Dip chicken pieces, one at a time, into egg mixture; dip into cornflake mixture, turning to coat. Place coated chicken in the prepared baking pan.
  3. Bake about 18 minutes or until chicken is tender and no longer pink. Meanwhile, cook spaghetti according to package directions; drain. In a small saucepan cook pasta sauce until heated through, stirring occasionally.
  4. To serve, divide cooked spaghetti among four serving plates. Top with chicken and pasta sauce. If desired, sprinkle with additional cheese and/or parsley.

Nutrition information

  • Serving size: 1 chicken breast, ⅓ cup spaghetti and ⅓ cup sauce
  • Per serving: 362 calories; 6 g fat(1 g sat); 4 g fiber; 34 g carbohydrates; 41 g protein; 75 mcg folate; 85 mg cholesterol; 5 g sugars; 697 IU vitamin A; 12 mg vitamin C; 69 mg calcium; 6 mg iron; 405 mg sodium; 387 mg potassium
  • Nutrition Bonus: Iron (33% daily value), Vitamin C (20% dv)
  • Carbohydrate Servings:
  • Exchanges: 5 lean protein, 2 starch

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