chicken parmesean

This is a clean recipe for chicken parmesean.  If you are trying to eat low carb, enjoy this with a side salad or a side of steamed asparagus or other green veggies.  I made this tonight and it wasnt bad!  Even hubby ate it, so that’s usually a sign of approval.

Ingredients:

  • Boneless skinless chicken breast
  • Jar of spaghetti sauce or make your own (see pizza recipe)  I use Prego vegetable spaghetti sauce if Im too lazy to make my own sauce.
  • Sargento low fat provolone cheese slices
  • Grated parmesean cheese
  • Oatbran
  • Italian seasoning
  • Salt
  • Nonfat greek yogurt
  • 1 egg
  • olive oil

 

I left portions out of this recipe because the amounts depend on how much chicken you are using.  Rinse and dry your chicken breasts. In a bowl, combine greek yogurt with the egg. I used about 1/2 to 3/4c greek yogurt to 1 egg.  In another bowl mix the oatbran, salt to taste and Italian seasoning.  I use about 1 part Italian seasoning to 1 part oatbran.  (You can also substitute with gluten free bread crumbs or regular breadcrumbs but it wont be as healthy!!)

In a medium frying pan, heat some oil on medium heat.  I used just under 1 tbsp for each batch I fry and use a brush to spread it around so I use less oil.  You can also try a Misto spray for this, but it may not cook as crispy and it could risk burning.  Dip chicken in yogurt/egg mixture and then in oatbran mixture on both sides.  Place in fying pan and cook until both sides are brown and crispy.   Once all chicken are cooked, in a casserole dish, pour the tomato sauce mixture on the bottom of the dish just until its covered.  Then place the chicken breasts side by side.  Sprink with parmesean cheese (to taste) and cover each breast with a slice of provolone cheese.  Cover and heat in oven at 350 degrees for 20 minutes, remove cover and cook for another 10 minutes or until cheese is bubby.  (Just check to make sure that the chicken is cooked)

Enjoy!! 

 

 

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About mandyfitness

fitness trainer and certified nutritionist ISSA Certified Personal Trainer ISSA Certified Sports Fitness Nutritionist MS Biology Clemson graduate student of Biology (Summer 2016) Spinning instructor Group Fitness instructor
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