Champion Chicken Parmesan

70 minutes Prep: 25 minutes Cook: 40 minutes

287 calories per serving view nutrition facts

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For the tomato sauce:
1	ounce	sundried tomatoes	packed without oil, 1/4 cup
1	cup	water	boiling
1	teaspoon	olive oil
2	cups	sweet red bell pepper	chopped
1	cup	onion	chopped
29	ounces	tomatoes	diced, undrained, 2 cans
1/4	cup	parsley leaves	freshly chopped
2	tablespoons	basil	freshly chopped
1	tablespoon	balsamic vinegar
1/4	teaspoon	black pepper
2	cloves	garlic	minced

For the chicken:
1/4	cup	flour, all-purpose
1/4	cup	parmesan, parmigiano-reggiano cheese, grated
1/4	teaspoon	black pepper
16	ounces	chicken breasts	skinned, boned, halves
1	large	egg white	lightly beaten
1	tablespoon	olive oil
1	x	nonstick cooking spray
4	ounces	mozzarella cheese, non-fat	shredded, 1 cup
3	cups	pasta, linguine	hot cooked, about 6 ounces uncooked pasta

To prepare tomato sauce, combine sun-dried tomatoes and water in a bowl; cover and let stand 30 minutes or until soft.

Drain and finely chop tomatoes.

Heat 1 teaspoon olive oil in a large saucepan over medium-high heat.

Add sun-dried tomatoes, bell pepper, and onion; sauté 7 minutes.

Stir in canned tomatoes; bring to a boil.

Cover, reduce heat, and simmer for 10 minutes.

Remove from heat; stir in parsley, basil, vinegar, 1/4 teaspoon black pepper, and garlic.

Preheat oven to 350°.

To prepare chicken, lightly spoon flour into a dry measuring cup; level with a knife.

Combine flour, Parmesan, and 1/4 teaspoon black pepper in a shallow dish.

Place each breast half between 2 sheets of heavy-duty plastic wrap; flatten to 1/4-inch thickness using a meat mallet or rolling pin.

Dip each breast half in egg white; dredge in flour mixture.

Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat.

Add chicken; cook 5 minutes on each side or until golden.

Arrange in a 13 x 9-inch baking dish coated with cooking spray.

Pour the tomato sauce over the chicken.

Sprinkle with mozzarella.

Bake at 350° for 15 minutes.

Serve over linguine.

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Serving Size 444g

Amount per Serving

Calories 287 29% of calories from fat