Monday: Parmesan Chicken And Pasta

You will need:

4 frozen boneless skinless chicken breast halves

2 egg whites

1 garlic clove, pressed

1 cup fat-free seasoned croutons, grated (1/2 cup crumbs)

1/4 cup (1 oz.) grated fresh Parmesan cheese

1 teaspoon dried oregano leaves

1/8 teaspoon ground black pepper

2 tablespoons all-purpose flour

4 oz. uncooked angel hair pasta

1 jar (14 oz.) tomato and basil spaghetti sauce

1/4 cup (1 oz.) shredded reduced fat mozzarella cheese

1. Preheat oven to 425 degrees F. Remove chicken from package and trim off any visible fat.


2. Beat egg whites in bowl until frothy. Press garlic into egg whites using a garlic press. Grate crutons and Parmesan cheese into shallow bowl. Add oregano and black pepper; mix well.


3. Coat chicken breasts with flour. Dip into egg white mixture. Coat both sides of each chicken breast with crumb mixture, shaking off excess. Discard any remaining crumb mixture. Place chicken on a baking sheet; lightly spray with nonstick cooking spray. Bake 20-25 minutes or until chicken is no longer pink and juices run clear.


4. Meanwhile, cook pasta according to package directions; drain. Place shaghetti sauce in a microwave safe bowl. Microwave, covered, on HIGH 2 minutes or until hot. Divide pasta among four serving plates. Top with one chicken breast half, a scant 1/2 cup spaghetti sauce and 1 tablespoon mozzarella cheese.

Yield : 4 servings

390 calories