TOTAL TIME: 57 min
Prep: 20 min
Inactive Prep: --
Cook: 37 min
 
YIELD: 4 servings, serving size 1 piece chicken
LEVEL: Easy

ingredients

  • 4 slices whole-wheat bread (1-ounce each)
  • 1 teaspoon dried oregano
  • 1/2 teaspoon garlic powder
  • 4 teaspoons paprika
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 2 egg whites
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Directions

Preheat the oven to 350 degrees F.

Place the bread in the bowl of a food processor and process until fine crumbs are formed, about 25 to 30 seconds. Put the crumbs on a baking sheet and bake for 12 minutes, until golden. (You will wind up with about 1 1/3 cups toasted crumbs.)

In a medium bowl, toss the crumbs with oregano, garlic powder, paprika, 1/4 teaspoon salt and 1/4 teaspoon pepper. In another bowl, whisk the egg whites and milk together. In a third bowl stir together the flour, and the remaining 1/4 teaspoon salt and 1/4 teaspoon black pepper. Dip each piece of chicken, 1 piece at a time, in flour, shaking off excess, then egg, then bread crumbs, shaking off excess.

Increase oven temperature to 400 degrees. Place breaded breasts in a glass baking dish and spray on each side with cooking spray, about 5 seconds total per side. Bake breasts until cooked though and crumbs are browned, about 15 minutes. Top with marinara sauce, mozzarella and parmesan and return to oven for an additional 10 minutes, until cheese is bubbling.

Per Serving: (Serving size, 1 piece chicken with sauce and cheese)
Calories 410; Total Fat 11 g; (Sat Fat 4.5 g, Mono Fat 2.7 g, Poly Fat 1.2 g) ; Protein 50 g; Carb 31 g; Fiber 2 g; Cholesterol 110 mg; Sodium 1200 mg
Excellent source of: Protein, Vitamin A, Riboflavin, Niacin, Vitamin B6, Vitamin C, Calcium, Iron, Phosphorus, Selenium
Good source of: Thiamin, Vitamin B12, Pantothenic Acid, Iodine, Magnesium, Manganese, Potassium, Zinc

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5

Newest Ratings and Reviews

Read all 15 reviews

  • on April 09, 2014

    Flag

    DELICIOUS - I made this and it was EXCELLENT! Home Run!
    -On my health journey Ellie is my 'go to' chef for healthy, flavorful recipies.
    -This was over the top. So flavorful/decadent. I forgot I was trying to be healthy.
    - I cheated and used Panko bread crumbs.
    - Crispiness Tip: While preheating the oven put the foil lined pan in the oven!!!! This makes the pan nice and hot, so when you put the chicken on it, they will immediately start crisping/browning. Makes a HUGE difference in the crispiness department.
    - I also made my own home made Marina Sauce(easy) which I think made a difference. Saute/sweat 1 Onion in 1 TBL Olive Oil until translucent over med heat (approx. 6 min)
    - Add 1 to 2 cloves garlic (minced) and saute for approx 2 mins.
    - Add 2- 28 ounce cans crushed tomatoes (San Marzano if possible)
    - 1/2 teaspoon sugar
    - 1/4 teaspoon salt
    - 1/2 teaspoon dried oregano
    - Simmer over low heat for approx 1 hr. Taste and adjust seasonings.

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  • on October 26, 2012

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    This is a very tasty meal. I used already made bread crumbs (about 1 1/3 cup which was plenty. I also had orzo and salad on the side with garlic bread. The bread crumbs and sauce aren't homemade; but the taste would suggest otherwise. Everyone enjoyed it.

    people found this review Helpful.
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  • on October 21, 2012

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    i love this...just like olive garden but inexpensive and easy to make! my little family loved it!

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