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Ooey-gooey cheese, crispy breadcrumbs and plenty of sauce are the hallmarks of any good chicken Parmesan recipe, and this one-skillet version of chicken parm for two is no exception. We made this recipe easier by skipping the breading on the chicken and loading the top of the dish with cheese and breadcrumbs. Serve it with whole-wheat pasta to soak up the extra sauce.

Source: EatingWell Magazine, November/December 2012

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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Cut chicken breast in half on the diagonal to make 2 roughly equal portions. Place between pieces of plastic wrap and pound with the smooth side of a meat mallet or a heavy saucepan to an even 1/4-inch thickness. Sprinkle the chicken with 1/8 teaspoon pepper. Combine breadcrumbs, Parmesan and 1/2 tablespoon oil in a small bowl; set aside.

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  • Position rack in upper third of oven; preheat broiler to high.

  • Heat 1 tablespoon oil in a medium, ovenproof skillet over medium-high heat. Add the chicken and cook until golden, 2 to 3 minutes per side. Transfer to a plate.

  • Add onion and garlic to the pan and cook, stirring, until beginning to soften, 2 to 3 minutes. Remove the pan from the heat. Pour in crushed tomatoes; add Italian seasoning, salt and the remaining 1/8 teaspoon pepper. Return the pan to medium heat and cook, stirring, until the onion is tender, 2 to 3 minutes. Return the chicken and any accumulated juice to the pan. Turn to coat with the sauce.

  • Sprinkle about 1/4 cup of mozzarella cheese over each piece of chicken, then top with the reserved breadcrumb mixture. Broil until the cheese is melted, about 1 minute. (Watch carefully to prevent burning). Serve the chicken with the sauce, sprinkled with basil (or parsley).

Tips

Tip: To make your own dry breadcrumbs, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. Spread breadcrumbs on a baking sheet and bake at 250°F until dry, about 10 to 15 minutes. One slice of bread makes about 1/3 cup dry breadcrumbs. For store-bought coarse dry breadcrumbs we like Ian's brand, labeled “Panko breadcrumbs.” Find them at well-stocked supermarkets.

Nutrition Facts

3 ounces chicken & 2/3 cup sauce
394 calories; protein 34.1g; carbohydrates 19.5g; dietary fiber 4.5g; sugars 6g; fat 20.2g; saturated fat 5.9g; cholesterol 83.2mg; vitamin a iu 1295.3IU; vitamin c 28.2mg; folate 33.7mcg; calcium 316mg; iron 2.5mg; magnesium 55.5mg; potassium 678.2mg; sodium 616mg; thiamin 1.2mg.

1/2 starch, 2 vegetable, 3 lean meat, 1 medium-fat meat, 2 fat

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