"chicken parm" with herbed orzo and brocolli ~ 1/27/2011



Yield: 4 servings

Ingredients

• 1/3  cup  (1 1/2 ounces) grated fresh Parmesan cheese, divided
• 1/4  cup  dry breadcrumbs
• 1  tablespoon  minced fresh parsley
• 1/2  teaspoon  dried basil
• 1/4  teaspoon  salt, divided
• 1  large egg white, lightly beaten
• 1  pound  chicken breast tenders
• 1  tablespoon  butter
• 1 1/2  cups  bottled fat-free tomato-basil pasta sauce (such as Muir Glen Organic)
• 2  teaspoons  balsamic vinegar
• 1/4  teaspoon  black pepper
• 1/3  cup  (1 1/2 ounces) shredded provolone cheese

Preparation

Preheat broiler.
Combine 2 tablespoons of Parmesan, breadcrumbs, parsley, basil, and 1/8 teaspoon salt in a shallow dish. Place egg white in a shallow dish. Dip each chicken tender in egg white; dredge in the breadcrumb mixture. Melt butter in a large nonstick skillet over medium-high heat. Add chicken; cook 3 minutes on each side or until done. Set aside.
Combine 1/8 teaspoon salt, pasta sauce, vinegar, and pepper in a microwave-safe bowl. Cover with plastic wrap; vent. Microwave sauce mixture at HIGH 2 minutes or until thoroughly heated. Pour the sauce over chicken in pan. Sprinkle evenly with the remaining Parmesan and provolone cheese. Wrap handle of pan with foil, and broil 2 minutes or until the cheese melts.

Nutritional Information

Calories:

308 (30% from fat)

Fat:

10.4g (sat 5.7g,mono 3g,poly 0.6g)

Protein:

35.9g

Carbohydrate:

16.2g

Fiber:

1.8g

Cholesterol:

88mg

Iron:

2.3mg

Sodium:

808mg

Calcium:

249mg

Ann Taylor Pittman, Cooking Light, NOVEMBER 2003