Chicken Parmesean (Light)

In my book all Italian food is delicious but my favorite has always been Chicken Parmesean. I've been trying to make a healthier version for sometime but oven frying has proved difficult. The bottom crust always stuck to the pan and seemed soggy, not "fried-like" at all. That was until I discovered the Cook's Illustrated version. Using toasted Panko Crumbs (Japanese bread crumbs) and putting the breaded chicken on a rack (to allow the air to circulate and preventing the bottoms from losing the breading; all worked together to create a delicious oven-fried chicken. I now can have my favorite dish without breaking the calorie bank. ;-)


Lighter Chicken Parmesan
Yields: 6 servings; Serving Size: 1 chicken piece w/ 2 TBSP Sauce
Nutrition Info (per serving): Cal 310/ Fat 8g/ Sat Fat 2.5g/ Chol 20g/ Protein 38g/ Fiber 1g/ Sodium 790mg/ WW Points approx 7 points

Tomato Sauce
1 28 oz can of Diced Tomatoes
4 minced Garlic Cloves
1 Tbs Tomato Paste
1 tsp Olive Oil
1/4 teaspoon Red Pepper Flakes
1 Tbs minced Basil
Salt and Pepper to taste

Chicken
1 1/2 c Panko Crumbs
1 Tbs Olive Oil
1 oz Grated Parmesan
1/2 c Flour
1 1/2 tsp Garlic Powder
Salt and Pepper
3 Large Egg Whites
1 Tbs Water
3 Large Boneless skinless Chicken Breasts (about 8oz each), trimmed of excess fat and sliced into 6 servings
3 oz reduced-fat mozarella
1 Tbs minced Basil

1. Cook garlic, tomato paste, oil and red pepper flakes in a medium saucepan over medium heat until the paste begins to brown. Pour in tomatoes and cook until thickened. Turn off heat and add the basil and salt and pepper.

2. Preheat the oven to 475 degrees.

3. Toast the breadcrumbs and oil in a a 12-inch skillet over medium heat until golden. Spread the bread crumbs in a shallow bowl and allow to cool, then stir in Parmesan.

4. In a second dish , combine flour, garlic powder, 1 Tbs salt, and 1/2 tsp of pepper. In a third dish, whick together egg whites and water.

5. Line a baking sheet with foil and place a wire rack on top. (The rack is imperative if you want the bottom of the chicken to be crispy.) Pat chicken dry then season with salt and pepper. Dredge the chicken the flour mixture (shaking off the excess), then egg whites, then coat with bread crumbs. Lay chicken on the rack. Repeat with each piece.

6. Quickly spray tops of the chicken with cooking spray. Bake until the meat is no longer pink and then center feels firm, about 15 minutes

7. Remove the tray from the oven. Spoon 2 Tbs of the tomato sauce then a 2tbs of shredded mozzarella to the top of the chicken and return to the oven until the cheese has melted, about 5 minutes. Sprinkle with basil and serve.

Source: Cook's Illustrated The Best Light Recipe Book