American · Dinner
Chicken Parmesan over Spaghetti (Low-Chol)
Chicken Parmesan over spaghetti made with a lean chicken breast cutlet coated in panko and egg white, pan-seared then baked with tomato sauce and part-skim mozzarella. Served over spaghetti tossed in basil-garlic tomato sauce, keeping cholesterol minimal.
$5
20 minsPrep
30 minsCook
50 minsTotal
MediumLevel
Nutrition per serving
617Calories
61.6gProtein
15.6gFat
66.2gCarbs
8.7gSugar
5.4gFiber
1041mgSodium
66mgChol
4.5gSat Fat
748mgPotassium
421mgCalcium
3.8mgIron
0.3mcgVitamin B12
12.4mgVitamin C
protein-rich
low-cholesterol
high-fiber
low-chol
Instructions
1
Prep
Butterfly and pat the chicken breast dry, season both sides with salt and pepper, whisk the egg white, and mix panko with parmesan.
2
Dredge the cutlet in egg white and press firmly into the panko-parmesan mixture until fully coated on both sides.
3
Heat half the oil with minced garlic over medium heat for 1 minute, add tomatoes and basil, and simmer 12 minutes until sauce thickens.
4
Sear the breaded cutlet in remaining oil over medium-high heat for 2 minutes per side until panko is deep golden and interior reaches 165F.
5
Plate
Toss spaghetti with sauce, lay cutlet on top, scatter mozzarella, finish with remaining basil.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 14 oz400g chicken breast
- 22 large egg white
- 1 oz30g panko breadcrumbs
- 2/3 oz20g parmesan
- 5.2 oz150g dry spaghetti
- 11 oz150g, about a third of a 14.5 oz can canned tomatoes
- 2 oz56g part-skim mozzarella
- 4 cloves4 cloves garlic
- 1212 fresh basil leaves
- 2 tbsp30ml olive oil
- 1/2 tsp1/2 tsp salt
- 1/2 tsp1/2 tsp black pepper
