Pan-seared Chicken Parmesan; Mediterranean Green Beans
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats, Dairy, Grains | Low-fat | 4 | Servings | |
INGREDIENTS
| 2 | T | Unbleached flour |
| 2 | T | Yellow cornmeal |
| 1 | T | Fresh parsley, snipped |
| 1/2 | t | Dried oregano |
| 1/2 | t | Dried basil |
| 1/4 | t | Black pepper |
| 4 | Skinless boneless chicken | |
| breast halves 1/4 lb | ||
| each | ||
| 16 | oz | Tomato sauce, no salt |
| 3/4 | c | Reduced-fat mozzarella |
| cheese shredded | ||
| 2 | T | Grated Parmesan cheese |
| 8 | Red potatoes, cumberbund | |
| pared | ||
| 1 | lb | Green beans, washed |
| untrimmed | ||
| 1 | T | Red wine vinegar |
| 1 | t | Dijon mustard |
| 2 | Cloves garlic, minced | |
| 1/2 | Dried oregano | |
| 1/8 | t | Black pepper |
INSTRUCTIONS
PANTRY: Three ounces of shredded cheese equals 3/4 cup. Substitute 1 pound of turkey cutlets for the chicken. Substitute Yukon golds, or 'white rose' potatoes for the red new potatoes or 'red bliss'. Combine flour, cornmeal, parsley, oregano, basil and pepper. COAT CHICKEN with mixture. Shake off excess. Coat a nonstick skillet with nonstick spray. Warm over medium-high heat, then BROWN CHICKEN for 3 minutes on each side. Put scrubbed POTATOES in a baking dish (that will fit along side chicken's dish) and put in the oven. Set oven to 375F. [see NOTE] In a shallow baking dish, spread 1/2 cup sauce. Place chicken in dish and top with remaining sauce. Sprinkle with cheeses. BAKE until cheese is melted and chicken is cooked through, about 20 minutes. STEAM GREEN BEANS. Whisk the sauce ingrendients in order listed. Just before serving, add beans and toss to coat. Chicken: 149 cals, 2.8 g fat (14 mg cholesterol) Beans: 47 cals, 0.4 g fat (0 mg cholesterol) Quick and healthy magazine is published quarterly; Chicken Recipe by Steven Petusevsky; listed Nov 1996 by Path c/o McRecipe NOTE: From Frances Price, Cooking for Two (Or Just You): microwave two baking potatoes for about 5 to 6 minutes (add an extra 2 minutes each additional potato). Then transfer to baking sheet and bake, 375F for about 15 minutes. Recipe By : Prevention's Quick & Healthy (Fall, 1996) Posted to MC-Recipe Digest V1 #278 Date: Mon, 4 Nov 1996 13:36:03 -0800 (PST) From: PatH <phannema@wizard.ucr.edu>
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Nutrition (calculated from recipe ingredients)
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Calories: 863
Calories From Fat: 176
Total Fat: 19.8g
Cholesterol: 112.7mg
Sodium: 2080.4mg
Potassium: 1309.2mg
Carbohydrates: 108g
Fiber: 5.7g
Sugar: 13g
Protein: 65.7g