Braised Chicken Parmesan - Blog - Persona Nutrition

Braised Chicken Parmesan

Chicken braised, then simmered in a savory well-seasoned tomato sauce is a complete meal when served with Creamy Comfort-Food Mashed Potatoes and Green Beans with Toasted Slivered Almonds.

Ingredients:

4 chicken breasts, boneless-skinless (approximately 1 pound total)

1/2 cup liquid egg substitute (equivalent of 2 whole eggs)

1/3 cup low-fat Parmesan cheese, grated

1/2 cup bread crumbs

1 tablespoon olive oil

1/4 cup shallots, chopped

2 carrots, peeled and chopped

2 cloves garlic, minced

1 (28-ounce) can tomatoes, chopped

2 tablespoons balsamic vinegar

2 tablespoons honey

1 teaspoon each: dried basil, marjoram, and oregano

1/2 cup low-fat mozzarella cheese, grated

 

Directions:

1) Clean and pat dry chicken breasts. Lay chicken breasts between wax paper, flatten to1-inch thick. (Use a rolling pin or mallet) Set aside.

2) In a medium bowl, beat egg substitute. Set aside.

3) Mix together Parmesan cheese and bread crumbs. Place on a flat plate.

4) Dip chicken in eggs, then into Parmesan cheese mixture.

5) In a Dutch oven or heavy skillet, heat olive oil over medium-high heat. Add chicken breasts and cook until brown on each side, about 5 minutes per side. Remove chicken from skillet, keep warm.

6) In same skillet over medium-high heat, add shallots, carrots, and garlic. Cook for 5 minutes, stirring frequently. (May  need to add water or a little chicken broth if vegetables stick.)

7) Add tomatoes, balsamic vinegar, honey and seasonings. Cook for 10 minutes.

8) Return chicken to pan and cover. Simmer on medium-low heat, for 30 minutes, or until chicken is no longer pink in center. In the last few minutes of cooking, sprinkle with Mozzarella cheese, cover skillet until cheese is melted, then serve hot. Makes 4 servings.

Nutritional Analysis per serving: 404 Calories; 26 percent fat (11.7 grams); 4.4 grams saturated fat; 41 percent protein; 33 percent carbohydrate; 4.4 grams fiber.

 

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This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
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