Panko Parmesean Chicken

I love Italian food.  I don't have Italian blood, but my grandmother's stepfather was Sicilian. She learned her cooking from him, and I've learned a thing or two from Grandma.  Too bad eating healthy doesn't usually involve the fried oils, cheesy dishes, and enriched wheat pastas we all love.  This recipe is a spin on an Italian classic that doesn't sacrifice taste, and is pretty quick to make.  I had a half of a jar of pasta sauce left from meatballs which made this an easy choice for tonight.

Cook Time: 20 min

4 Chicken Breasts (Organic)

2  Egg Whites

1/2 cup Panko Bread Crumbs

1/4 cup Parmesan Cheese

1/2 cup Pasta Sauce

1/4 cup Reduced Fat Mozzarella Cheese

2 Tsp Oregano

1 Tsp Thyme Leaves

1 Tsp Garlic Powder

1/2 Tsp Salt

1 Tsp Black Pepper

2 Heads fresh broccoli

1 tsp salt

1 tsp black pepper

1 squirt lemon juice

Preheat oven to 450°F

Separate two egg whites into a bowl.  Meanwhile, combine panko bread crumbs along with spices into a separate bowl.  Coat the chicken in the egg whites, then dredge the chicken in the bread crumbs, evenly coating.

Coat a baking pan with a small amount of spray olive oil.  Place the chicken breasts in the pan and put into the center rack. Bake for about 15-20 min.

Meanwhile, cut broccoli heads from stalks and place in a pan with a small amount of water. Season with salt and pepper and cover over medium heat.  As the broccoli turns bright green, add a squirt of lemon juice and cover for another minute until broccoli is tender.

Take the chicken out and spread about a tablespoon of pasta sauce over each breast.  Top with a sprinkle of low fat mozzarella cheese.  Bake for another 2-5 minutes until the cheese is melted.

Download the recipe card here

Nutritional Information:

714 Calories

Protein: 97g

Fat: 22g

Carbs: 32

Macronutrient Split:

Protein: 54%

Fat 28%

Carbs 18%