Name: Chicken Romano
Prep time: 20 min
Total time: 40 min
Ingredients: 4 skinless, boneless chicken breast halves (1 1/4 to 1 1/2 pounds total); 1 egg white; 1 tablespoon water; 1.25 cups cornflakes, crushed (about 1/2 cup); 2 tablespoons grated Romano cheese; 0.5 teaspoon dried Italian seasoning, basil or oregano, crushed; 4 ounces dried multi-grain spaghetti; 1.3333333730698 cups low-sodium tomato-base pasta sauce; 1 pound Shaved or grated Romano cheese; 1 bunch Snipped fresh Italian (flat-leaf) parsley

Chicken Romano

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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.

EatingWell Test Kitchen

Updated on July 9, 2019

Prep Time:

20 mins

Additional Time:

20 mins

Total Time:

40 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Diabetes Appropriate Healthy Aging Healthy Immunity Heart Healthy High-Protein Low Sodium Low-Calorie Nut-Free

Jump to Nutrition Facts

Ingredients

4 skinless, boneless chicken breast halves (1 1/4 to 1 1/2 pounds total)
1 egg white
1 tablespoon water
1 ¼ cups cornflakes, crushed (about 1/2 cup)
2 tablespoons grated Romano cheese
½ teaspoon dried Italian seasoning, basil or oregano, crushed
4 ounces dried multi-grain spaghetti
1 ⅓ cups low-sodium tomato-base pasta sauce
1 pound Shaved or grated Romano cheese
1 bunch Snipped fresh Italian (flat-leaf) parsley

Directions

Preheat oven to 400 degrees 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 1/2 inch thick. Remove plastic wrap. Set aside.
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 1/8 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.
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.
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 Facts (per serving)

362	Calories
6g	Fat
34g	Carbs
41g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1 chicken breast, 1/3 cup spaghetti and 1/3 cup sauce
Calories 362
% Daily Value *
Total Carbohydrate 34g	12%
Dietary Fiber 4g	13%
Total Sugars 6g
Protein 41g	83%
Total Fat 6g	8%
Saturated Fat 1g	6%
Cholesterol 85mg	28%
Vitamin A 697IU	14%
Vitamin C 12mg	13%
Folate 76mcg	19%
Sodium 405mg	18%
Calcium 69mg	5%
Iron 6mg	32%
Magnesium 43mg	10%
Potassium 387mg	8%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.