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CHAMPION
CHICKEN PARMESAN
Try
Asiago or provolone cheese in place of the
mozzarella.
TOMATO
SAUCE:
1 ounce sun-dried tomatoes, packed without
oil (about 1/4 cup)
1 cup boiling water
1 teaspoon olive oil
2 cups chopped red bell pepper
1 cup chopped onion
2 (14.5-ounce) cans diced tomatoes, undrained
1/4 cup chopped fresh parsley
2 tablespoons chopped fresh basil
1 tablespoon balsamic vinegar
1/4 teaspoon black pepper
2 garlic cloves, minced
CHICKEN:
1/4 cup all-purpose flour
1/4 cup grated Parmesan cheese
1/4 teaspoon black pepper
4 (4-ounce) skinned, boned, chicken breast
halves
1 large egg white, lightly beaten
1 tablespoon olive oil
Cooking spray
1 cup (4 ounces) shredded part-skim mozzarella
cheese
3 cups hot cooked linguine (about 6 ounces
uncooked pasta)
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To
prepare tomato sauce, combine sun-dried tomatoes
and water in a bowl; cover and let stand 30 minutes
or until soft. Drain and finely chop tomatoes.
Heat
1 teaspoon olive oil in a large saucepan over
medium-high heat. Add sun-dried tomatoes, bell
pepper, and onion; sauté 7 minutes. Stir
in canned tomatoes; bring to a boil. Cover, reduce
heat, and simmer for 10 minutes. Remove from heat;
stir in parsley, basil, vinegar, 1/4 teaspoon
black pepper, and garlic.
Preheat
oven to 350°F.
To
prepare chicken, lightly spoon flour into a dry
measuring cup; level with a knife. Combine flour,
Parmesan, and 1/4 teaspoon black pepper in a shallow
dish. Place each breast half between 2 sheets
of heavy-duty plastic wrap; flatten to 1/4-inch
thickness using a meat mallet or rolling pin.
Dip each breast half in egg white; dredge in flour
mixture. Heat 1 tablespoon oil in a large nonstick
skillet over medium-high heat. Add chicken; cook
5 minutes on each side or until golden. Arrange
in a 13 x 9-inch baking dish coated with cooking
spray. Pour the tomato sauce over the chicken.
Sprinkle with mozzarella. Bake at 350°F for
15 minutes. Serve over linguine.
4
servings.
1
Serving - 1 chicken breast half, 1 cup sauce,
1/4 cup cheese, and 3/4 cup pasta: Calories: 559
(Cal. from fat: 26%), Fat: 15.9g (Saturated: 5.6g),
Cholesterol: 93mg, Sodium: 792mg, Carbohydrate:
58.1g, Protein: 46.3g.
[Cooking
Light, October 2000]
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