Basil Chicken Parmigiana

Health score
19%
Basil Chicken Parmigiana
29 min.
8
348kcal

Suggestions

Ingredients

  • 24 ounce skinned and boned chicken breasts 
  • 0.5 cup egg substitute 
  • 0.3 cup basil fresh sliced
  • 0.7 cup italian-seasoned breadcrumbs 
  • ounces mozzarella cheese shredded low-fat
  • tablespoon olive oil 
  • 0.5 cup parmesan cheese divided grated
  • tablespoons parsley fresh italian minced
  • 26 ounce pasta sauce low-fat
  • ounces rotini whole wheat uncooked

Equipment

  • frying pan
  • oven
  • plastic wrap
  • baking pan
  • rolling pin
  • meat tenderizer

Directions

  1. Prepare pasta according to package directions, omitting salt and oil.
  2. Drain and keep warm.
  3. Cut each chicken breast into 2 pieces.
  4. Place each piece between 2 sheets of heavy-duty plastic wrap; flatten to 1/4-inch thickness using a meat mallet or rolling pin.
  5. Combine 2/3 cup breadcrumbs and 1/4 cup Parmesan cheese. Dip chicken in egg substitute, and dredge in breadcrumb mixture.
  6. Brown chicken, in batches, in hot oil in a large nonstick skillet over medium-high heat, 1 to 2 minutes on each side; remove chicken from skillet.
  7. Stir together pasta sauce and basil; spoon half of sauce into an 11- x 7- inch baking dish. Arrange chicken in an even layer over sauce; pour remaining sauce over chicken.
  8. Sprinkle evenly with mozzarella cheese and remaining 1/4 cup Parmesan cheese.
  9. Bake at 350 for 20 minutes or until mozzarella cheese is lightly browned and sauce is bubbly around edges.
  10. Remove from oven, and sprinkle with 2 tablespoons parsley.
  11. Serve chicken over hot cooked pasta.

Nutrition Facts

Calories348kcal
Protein36.04%
Fat24.04%
Carbs39.92%

Properties

Glycemic Index
23.63
Glycemic Load
10.1
Inflammation Score
-7
Nutrition Score
21.439130565395%

Flavonoids

Apigenin
2.16mg
Luteolin
0.01mg
Kaempferol
0.01mg
Myricetin
0.15mg

Nutrients percent of daily need

Calories:348.06kcal
17.4%
Fat:9.22g
14.19%
Saturated Fat:3.38g
21.14%
Carbohydrates:34.46g
11.49%
Net Carbohydrates:31.64g
11.5%
Sugar:5.09g
5.65%
Cholesterol:69.04mg
23.01%
Sodium:898.27mg
39.06%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:31.11g
62.23%
Selenium:58.58µg
83.69%
Vitamin B3:10.94mg
54.71%
Vitamin B6:0.82mg
41.08%
Phosphorus:391.81mg
39.18%
Vitamin K:28.31µg
26.96%
Manganese:0.49mg
24.38%
Calcium:221.08mg
22.11%
Potassium:737.77mg
21.08%
Vitamin B5:1.97mg
19.67%
Vitamin B2:0.33mg
19.26%
Magnesium:64.24mg
16.06%
Vitamin B1:0.22mg
14.77%
Vitamin A:723.56IU
14.47%
Vitamin E:2.1mg
14.01%
Iron:2.51mg
13.95%
Zinc:2.06mg
13.76%
Copper:0.25mg
12.45%
Fiber:2.82g
11.3%
Vitamin C:9.28mg
11.25%
Folate:34.78µg
8.69%
Vitamin B12:0.46µg
7.61%
Vitamin D:0.4µg
2.66%
Source:My Recipes