21-Day Tummy Cookbook by Liz Vaccariello

Author:Liz Vaccariello
Language: eng
Format: epub
Publisher: Readers Digest

MAIN COURSES

PHASE 3

Chicken Parmesan

Hands-On Time: 15 minutes | Total Time: 25 minutes | Makes: 4 servings

Chicken Parmesan is usually smothered under mozzarella and swimming in tomato sauce. Ours is a lighter, fresher version in which chicken is baked in a Parmesan crust and topped with broiled tomatoes. Serve with Tuscan Green Beans and 1/2 cup cooked brown rice.

1/2 cup brown rice flour

1 large egg white

2 teaspoons water

1/3 cup grated Parmesan cheese

1/4 teaspoon salt

4 boneless, skinless chicken breast halves (6 ounces each)

Olive oil cooking spray

2 plum tomatoes, cut into 12 slices

1. Preheat the oven to 400°F.

2. Place 1/4 cup of the rice flour in a shallow bowl or on a sheet of waxed paper. In a large shallow bowl, whisk together the egg white and water. In a third bowl, combine the cheese, salt, and remaining 1/4 cup rice flour.

3. Dredge the chicken first in the plain flour, then in the egg mixture, and finally in the cheese mixture. Place the chicken on a baking sheet and coat generously with olive oil spray.

4. Bake for 10 minutes. Turn the oven to broil, top each chicken breast with 3 tomato slices, and broil 4 inches from the heat for 1 minute, or until the tomatoes are hot.

Per serving: 250 calories • 38g protein • 6g fat (2g saturated) • 0.5g fiber • 9g carbohydrate • 318mg sodium • 39mg magnesium

Cooking for One: Dredge one 6-ounce chicken breast half in 2 tablespoons rice flour, then in 1 large egg white beaten with 2 teaspoons water, and finally in a combination of 1 tablespoon rice flour, 1 rounded tablespoon cheese, and a pinch of salt. Bake as directed. Top with 3 slices plum tomato and broil for 1 minute.

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