Chicken parmesan- REHAB!

OOOH I do love me some chicken parmesan!! But ouch! The calories alone give me a headache, (over 1000 calories for a plate of the stuff!) Not to mention this fried delicacy is well, fried....saturated fat, folks, not your heart's friendliest friend. So what is a B-fitter to do when all she wants is to dive into favorite Italian joint and order up her favorite entree? Well make it at home, of course and give this recipe a "rehab" makeover!

Chicken Parmesan
(for the healthy foodiegirl or boy, in you!)
Ingredients

8 ounces whole-wheat spaghetti

1 large onion, chopped

3 cloves garlic, minced

1 teaspoon olive oil

4 large tomatoes, chopped

1/2 teaspoon sugar

Dash salt

Dash black pepper

1/4 cup fresh basil, chopped

1 pound skinless, boneless chicken breast halves

1/3 cup whole-wheat bread crumbs

1/2 teaspoon dried basil

1/2 teaspoon dried oregano

1/2 teaspoon garlic

1 egg white, beaten

2 tablespoons skim milk

4 teaspoons shredded Parmesan cheese



Instructions

1. Cook pasta according to package directions.



2. In a medium saucepan, saute the onion and garlic in olive oil until tender. Add 1/2 cup water, tomatoes, sugar, salt and pepper. Bring to a boil and continue to simmer for another 10 minutes or until it reaches desired consistency. Stir in the fresh basil and set aside to keep warm.



3. Using the flat side of a meat mallet, flatten the chicken between two pieces of plastic wrap until they are about 1/4-inch thick. Remove plastic wrap.



4. In a shallow dish, combine the bread crumbs, dried basil, oregano and garlic. In a small bowl, beat together the egg white and milk. Dip the chicken in the egg mixture and roll in the bread crumbs.



5. Place the coated chicken pieces on a greased baking dish and bake at 350 F for 20-25 minutes or until the juices run clear. Transfer chicken to a plate.



6. In the same baking dish, layer the bottom with the cooked spaghetti and mix in half of the sauce. Top with the baked chicken and pour the rest of the sauce over the chicken and pasta.



7. Sprinkle Parmesan cheese over the chicken and put back in the oven for another 5-7 minutes until the cheese melts.



Serves: 4



Nutrition Content (per serving)

324 calories, 5 g fat, 1 g saturated fat, 37 g carbohydrates, 7 g sugars, 7 g fiber, 35 g protein, 221 mg sodium, 863 mg potassium
*Pat yourself on the back, you just did something healthy for yourself!*