Herbed Chicken Parmesan

Health score
17%
Herbed Chicken Parmesan
45 min.
4
360kcal

Suggestions

Ingredients

  • teaspoons balsamic vinegar 
  • pound chicken breast tenders 
  • teaspoon basil dried
  • 0.5 cup breadcrumbs dry
  • large egg whites lightly beaten
  • tablespoons parsley fresh minced
  • tablespoon olive oil 
  • ounces parmesan cheese fresh divided grated
  • 1.8 ounce provolone cheese cut into thin strips
  • 1.5 cups tomato-basil pasta sauce jarred

Equipment

  • bowl
  • frying pan
  • plastic wrap
  • broiler
  • microwave

Directions

  1. Preheat broiler.
  2. Combine 1/4 cup Parmesan cheese, breadcrumbs, parsley, and basil in a shallow dish; place egg whites in a bowl. Dip each chicken tender in egg whites; dredge in breadcrumb mixture.
  3. Heat oil in a large nonstick skillet over medium-high heat.
  4. Add chicken; cook 5 minutes on each side or until chicken is done.
  5. Remove pan from heat.
  6. Combine pasta sauce and vinegar in a microwave-safe bowl. Cover with plastic wrap; vent. Microwave at HIGH 2 minutes or until thoroughly heated.
  7. Pour sauce over chicken in pan.
  8. Sprinkle remaining 1/4 cup Parmesan and layer provolone over chicken. Cover, and cook 2 minutes or until cheeses melt.
  9. Cut a chicken tender into bite-sized pieces.
  10. Serve the chicken and a spoonful of pasta in a bowl.
  11. Sprinkle the pasta with cheese.

Nutrition Facts

Calories360kcal
Protein42.1%
Fat39.51%
Carbs18.39%

Properties

Glycemic Index
34
Glycemic Load
0.43
Inflammation Score
-6
Nutrition Score
20.247391115064%

Flavonoids

Apigenin
4.31mg
Luteolin
0.03mg
Kaempferol
0.03mg
Myricetin
0.3mg
Quercetin
0.01mg

Nutrients percent of daily need

Calories:359.71kcal
17.99%
Fat:15.39g
23.67%
Saturated Fat:5.98g
37.4%
Carbohydrates:16.11g
5.37%
Net Carbohydrates:13.85g
5.03%
Sugar:4.91g
5.45%
Cholesterol:91.02mg
30.34%
Sodium:755.78mg
32.86%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:36.89g
73.78%
Selenium:48.04µg
68.63%
Vitamin B3:12.84mg
64.19%
Vitamin B6:0.89mg
44.69%
Phosphorus:426.86mg
42.69%
Vitamin K:40.83µg
38.89%
Calcium:319.87mg
31.99%
Vitamin B2:0.33mg
19.6%
Potassium:674.06mg
19.26%
Vitamin B5:1.86mg
18.57%
Vitamin B1:0.21mg
14.24%
Vitamin A:708.58IU
14.17%
Magnesium:49.99mg
12.5%
Zinc:1.7mg
11.34%
Vitamin B12:0.65µg
10.75%
Iron:1.93mg
10.7%
Fiber:2.27g
9.07%
Manganese:0.18mg
8.9%
Vitamin C:6.27mg
7.6%
Folate:25.72µg
6.43%
Vitamin E:0.83mg
5.55%
Copper:0.09mg
4.28%
Vitamin D:0.25µg
1.65%
Source:My Recipes