Baked Chicken Parmesan with Roasted Summer Squash - 19.4g Carbs, 2.2g Fiber, 3.3g Sugars
From: SparkPeople user CHEF_MEG
A light summer spin on the classic Italian dish. Colorful and bursting with flavor, this meal pairs perfectly with whole wheat couscous and a green salad.
Prep: 15 min
Cook: 40 min
Servings: 4
>> Vegetables
2 zucchini, chopped (about 10 oz)
1 yellow squash, chopped (about 6 oz)
1 small onion, sliced (about 1/2 cup)
1 cup grape or cherry tomatoes, halved
2 sprigs fresh thyme
2 tsp olive oil
1/8 tsp cracked black pepper
1 Tbsp shredded Parmesan cheese
>> Chicken
16 oz boneless, skinless chicken breasts, cut into four 4-oz portions
3 Tbsp egg whites, beaten (or 2 egg whites)
1 cup panko bread crumbs
3 Tbsp shredded Parmesan cheese
1/8 tsp sweet paprika
Preheat the oven to 400 degrees.
Place a 9 X 13-inch baking dish in the oven to preheat. (Do not use a glass dish.)
Place the vegetables in the bottom of a covered baking dish along with the thyme. Drizzle on the oil, then sprinkle the pepper over the vegetables. Stir the vegetables.
Cover and bake for 15 minutes, then remove the lid, stir the vegetables again, and bake until the chicken is ready.
During the first 15 minutes the vegetables are cooking, prepare the chicken.
Pat each piece dry with paper towels, then assemble a breading station.
Place the egg whites in a flat, shallow dish, then mix the bread crumbs, cheese and paprika in a second shallow dish.
Dip each piece of chicken into the egg whites, then into the breading mixture. Lightly mist each piece of chicken with cooking spray on the top and bottom.
Carefully remove the preheated baking dish from the oven.
Place the chicken in the dish and bake, uncovered, for 20-25 minutes, until the breading is golden brown and the chicken reaches an internal temperature of 160 degrees.
Five minutes before serving, sprinkle the remaining Parmesan cheese over the vegetables.
Servings: 4
Serving Size: 4 oz breaded chicken with 1 cup mixed vegetables
Nutrition per Serving: 255.6 Calories, 6.4g Total Fat, 1.8g Saturated Fat, 0.3g Polyunsaturated Fat, 2.7g Monounsaturated Fat, 70mg Cholesterol, 324.6mg Sodium, 386.3mg Potassium, 19.4g Total Carbs, 2.2g Dietary Fiber, 3.3g Sugars, 29.3g Protein
Posted by: chefgloria1030@yahoo.com
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