American · Dinner
Chicken Parmesan over Spaghetti (Low-Calorie)
Lean chicken breast is coated in seasoned panko, oven-baked rather than fried, then topped with a light garlic tomato sauce and a modest layer of part-skim mozzarella. Finished under the broiler and served over spaghetti with fresh basil and parmesan for a lighter plate.
$4
15 minsPrep
25 minsCook
40 minsTotal
MediumLevel
Nutrition per serving
379Calories
52.4gProtein
10.8gFat
24.1gCarbs
3.4gSugar
1.8gFiber
390mgSodium
146mgChol
3.4gSat Fat
548mgPotassium
267mgCalcium
2.1mgIron
0.3mcgVitamin B12
6.2mgVitamin C
low-calorie
protein-rich
low-calorie
Instructions
1
Prep
Heat oven to 425F and line a small tray with parchment. Butterfly and pound chicken to even 1cm thickness.
2
Dredge
Whisk egg white in one bowl. Combine panko, parmesan, oregano, salt and pepper in another, then coat chicken thoroughly.
3
Bake
Set crusted chicken on tray and bake at 425F for 15 minutes until golden and cooked through to 165F internal temperature.
4
Simmer
Warm olive oil over medium heat, add minced garlic for 1 minute, then add crushed tomatoes and simmer 6 minutes until thickened.
5
Boil
Cook spaghetti in salted water over high heat until just tender, about 9 minutes, then drain and reserve a splash of water.
6
Plate
Spoon sauce and shredded mozzarella over chicken, melt 4 minutes under broiler, then toss spaghetti with remaining sauce, top with chicken and torn fresh basil.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 14 oz400g chicken breast, boneless skinless
- 1 oz30g panko breadcrumbs
- 22 egg white
- 7 oz100g, a quarter of a 14.5 oz can canned tomatoes
- 4 cloves4 cloves garlic
- 2 oz56g part-skim mozzarella
- 2.6 oz76g, dry spaghetti, cooked to 75g
- 2 tsp2 tsp olive oil
- 88 fresh basil leaves
- 2 tbsp2 tbsp parmesan
- 1/2 tsp1/2 tsp dried oregano
- a pinch of salt and black pepper
