Chicken Parmesan - 15g Carbs, 1g Fiber
From: www.recipe.com
We're going to show you how to make chicken Parmesan just like they do it in Italian restaurants. Chicken Parmesan is only as good as the tomato sauce you use, so this recipe calls for homemade (don't worry it's easy to do!), letting true tomato flavor shine through.
What makes the process below unique is that you never use your oven -- the chicken cutlets are cooked in a skillet, then topped with the tomato sauce and cheese and served. From start to finish, dinner can be ready in less than an hour.
1/3 cup onion, chopped
1 clove garlic, minced
1 Tbsp butter or margarine
1 (14 1/2 oz can) diced tomatoes, undrained
1/2 tsp sugar
1/8 tsp salt
Dash black pepper
1/4 cup snipped fresh basil
4 skinless, boneless chicken breast halves (1 to 1 1/4 lb)
1/3 cup seasoned fine dry bread crumbs
3 Tbsp grated Parmesan cheese
1/2 tsp dried oregano, crushed
1 beaten egg
2 Tbsp milk
3 Tbsp olive oil or cooking oil
1/4 cup shredded mozzarella cheese (1 oz)
1 Tbsp grated Parmesan cheese
1. For sauce, in a medium saucepan cook onion and garlic in hot butter until onion is tender. Carefully stir in the undrained tomatoes, sugar, salt, and pepper. Bring to boiling; reduce heat. Simmer, uncovered, for 10 minutes or to desired consistency, stirring occasionally. Stir in basil. Keep warm.
2. Meanwhile, with a meat mallet, pound each chicken breast half between two pieces of plastic wrap to 1/4-inch thickness.
3. In a shallow dish stir together bread crumbs, the 3 tablespoons Parmesan cheese, and oregano. In another bowl stir together the egg and milk. Dip chicken breast halves in egg mixture, then in crumb mixture to coat. In a 12-inch skillet cook chicken in hot oil over medium heat for 2 to 3 minutes on each side or until golden. Transfer chicken to a serving platter.
4. Spoon sauce over chicken. Top with shredded mozzarella and 1 tablespoon Parmesan cheese. Let stand about 2 minutes or until cheese melts.
Variations
Veal Parmigiana: Prepare as above, except substitute 1 pound boneless veal sirloin steak or boneless veal leg round steak, cut 1/2-inch thick for the chicken breast halves. Cut meat into 4, serving-size pieces and pound to 1/4-inch thickness as above.
Creamy Tomato Chicken Parmigiana: Prepare as above, except after simmering the sauce for 10 minutes or to desired consistency, slowly add 3 tablespoons whipping cream, half-and-half, or light cream, stirring constantly. Cook and stir for 3 minutes more and then stir in the basil.
Servings: 4
Serving Size: 3 oz chicken + 1/3 cup sauce
Nutrition per Serving: 418 Calories, 24g Total Fat, 9g Sat Fat, 152mg Cholesterol, 715mg Sodium, 15g Carbs, 1g Fiber, 34g Protein
Daily Values: 11% Vitamin A, 24 % Vitamin C, 19% calcium, 11% iron
Exchanges: 1 Vegetable, 1/2 Other Carbohydrate, 4 1/2 Very Lean Meat, 4 Fat
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