Healthy Recipe

Quick Chicken Parmesan

 Makes 4 Servings

Ingredients

• 2 8-ounce boneless, skinless chicken breasts, trimmed
• 3/4 teaspoon salt, divided
• 1/2 teaspoon freshly ground pepper, divided
• 1/2 cup coarse dry breadcrumbs, preferably whole-wheat (see Tip)
• 3 tablespoons extra-virgin olive oil, divided
• 1 medium onion, chopped
• 3 cloves garlic, minced
• 1 28-ounce can no-salt-added crushed tomatoes
• 1 teaspoon Italian seasoning
• 1 cup shredded part-skim mozzarella cheese
• 1/4 cup chopped fresh basil or parsley

Preparation

1. Cut each chicken breast in half on the diagonal to make 4 roughly equal portions. Place between pieces of plastic wrap and pound with the smooth side of a meat mallet or a heavy saucepan to an even 1/4-inch thickness. Sprinkle the chicken with 1/4 teaspoon each salt and pepper. Combine breadcrumbs and 1 tablespoon oil in a small bowl; set aside.
2. Position rack in upper third of oven; preheat broiler to high.
3. Heat 1 tablespoon oil in a large, ovenproof skillet over medium-high heat. Add half the chicken and cook until golden, 2 to 3 minutes per side. Transfer to a plate. Reduce the heat to medium and repeat with the remaining 1 tablespoon oil and chicken. Transfer the chicken to the plate.
4. Add onion and garlic to the pan and cook, stirring, until beginning to soften, 2 to 3 minutes. Remove the pan from the heat. Pour in crushed tomatoes; add Italian seasoning and the remaining 1/2 teaspoon salt and 1/4 teaspoon pepper. Return the pan to medium heat and cook, stirring, until the onions are tender, 2 to 3 minutes. Return the chicken and any accumulated juices to the pan. Turn to coat with the sauce.
5. Sprinkle about 1/4 cup of cheese over each piece of chicken, then top with the reserved breadcrumb mixture. Broil until the cheese is melted, about 1 minute. (Watch carefully to prevent burning.) Serve the chicken with the sauce, sprinkled with basil (or parsley).

Tips & Notes

• Tip: To make coarse dry breadcrumbs, spread crumbs on a baking sheet and bake at 250°F until dry, 10 to 15 minutes. One slice of bread makes about 1/2 cup fresh breadcrumbs or about 1/3 cup dry breadcrumbs. For store-bought coarse dry breadcrumbs we like Ian’s brand, labeled Panko breadcrumbs. Find them at well-stocked supermarkets.

Nutrition Per serving: 386 calories; 19 g fat; 20 g carbohydrates;  34 g protein; 4 g fiber; 708 mg sodium;