1/3 cup + 2 tsp plain dried bread crumbs
1/2 tsp salt
1/2 tsp dried oregano leaves
1/2 tsp dried basil leaves
1/2 tsp black pepper
12 oz boneless chicken breasts, pounded thin
1 egg white, beaten
1 T + 1 tsp olive oil
2 cups sliced zucchini
1/2 cup diced onion
2 garlic cloves, minced
1 1/2 cups tomatoes puree
1/8 tsp crushed red pepper flakes
3/4 oz grated Parmesan cheese
Preheat oven to 425 F. Spray an 8" square baking pan with non-stick cooking spray.
In gallon-size sealable plastic bag, combine bread crumbs and 1/4 tsp each of salt, oregano, basil and black pepper; seal bag and shake to blend.
Dip on chicken breast into egg white, turning to coat. Add to bag; seal bag and shake to coat. Place coated chicken breast on large plate; repeat, using remaining chicken breasts.
In large non-stick skillet, heat oil; add coated chicken breasts. Cook over medium-high heat, 1 minute each side, until lightly browned; transfer to prepared baking pan. Add zucchini to skillet; cook, stirring constantly, until golden brown. Arrange zucchini around chicken in pan. Add onion to skillet; cook, stirring constantly, until golden brown. Stir in garlic; cook one minute longer. Stir in tomatoes puree and crushed red pepper; bring mixture to a boil. Reduce heat; simmer 20 minutes, stirring occasionally. Stir in remaining 1/4 tsp each of salt, oregano, basil and black pepper.
Pour tomatoes mixture over chicken over chicken and zucchini; sprinkle with cheese. Bake 15 minutes, until mixture is bubbling and chicken is cooked through.
Serves 4.
Per serving: 264 calories; 27 g protein; 8 g fat; 22 g carbohydrate; 135 mg calcium; 906 mg sodium; 54 mg cholesterol; 3 g dietary fiber
WW Points: 5 pt.
1/2 tsp salt
1/2 tsp dried oregano leaves
1/2 tsp dried basil leaves
1/2 tsp black pepper
12 oz boneless chicken breasts, pounded thin
1 egg white, beaten
1 T + 1 tsp olive oil
2 cups sliced zucchini
1/2 cup diced onion
2 garlic cloves, minced
1 1/2 cups tomatoes puree
1/8 tsp crushed red pepper flakes
3/4 oz grated Parmesan cheese
Preheat oven to 425 F. Spray an 8" square baking pan with non-stick cooking spray.
In gallon-size sealable plastic bag, combine bread crumbs and 1/4 tsp each of salt, oregano, basil and black pepper; seal bag and shake to blend.
Dip on chicken breast into egg white, turning to coat. Add to bag; seal bag and shake to coat. Place coated chicken breast on large plate; repeat, using remaining chicken breasts.
In large non-stick skillet, heat oil; add coated chicken breasts. Cook over medium-high heat, 1 minute each side, until lightly browned; transfer to prepared baking pan. Add zucchini to skillet; cook, stirring constantly, until golden brown. Arrange zucchini around chicken in pan. Add onion to skillet; cook, stirring constantly, until golden brown. Stir in garlic; cook one minute longer. Stir in tomatoes puree and crushed red pepper; bring mixture to a boil. Reduce heat; simmer 20 minutes, stirring occasionally. Stir in remaining 1/4 tsp each of salt, oregano, basil and black pepper.
Pour tomatoes mixture over chicken over chicken and zucchini; sprinkle with cheese. Bake 15 minutes, until mixture is bubbling and chicken is cooked through.
Serves 4.
Per serving: 264 calories; 27 g protein; 8 g fat; 22 g carbohydrate; 135 mg calcium; 906 mg sodium; 54 mg cholesterol; 3 g dietary fiber
WW Points: 5 pt.
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