This amazing recipe I founded at http://www.doctoroz.com Dr.Oz site and I love it. Chicken parm is usually a nightmare for dieters. Luckily, TV host, author and "foodologist" Hungry Girl Lisa Lillien has found a way to keep the same great crunchy flavor of traditional chicken parm while cutting out a lot of the fat!
Ingredients
Makes 2 servings
1/2 cup bran cereal
1 1/2 tsp Italian seasoning, or more to taste
1/8 tsp salt, or more to taste
1/2 tsp garlic powder, or more to taste
1/2 tsp onion powder, or more to taste
1/4 cup canned tomato sauce with Italian seasonings
1/4 cup fat-free liquid egg substitute or 1 large egg
2 (4 oz) raw boneless, skinless chicken breast cutlets, pounded to 1/2-inch thickness
1/2 cup shredded part-skim mozzarella cheese
Optional seasoning: black pepper
Directions
In a blender or food processor, grind cereal into crumbs. Transfer to a wide bowl and mix in Italian seasoning, salt, 1/4 teaspoon garlic powder, and 1/4 teaspoon onion powder.
In a small bowl, mix tomato sauce with remaining 1/4 teaspoon garlic powder and remaining 1/4 teaspoon onion powder.
Place egg substitute in another wide bowl (or beat egg in the bowl). One at a time, using tongs, coat chicken cutlets with egg, shake to remove excess, and coat with crumbs.
Bring an extra-large skillet sprayed with nonstick spray to medium-high heat. Lay coated cutlets in the skillet and cook for about 4 minutes per side, until chicken is cooked through.
Evenly spread sauce over chicken cutlets, still in the skillet. Sprinkle with mozzarella cheese.
Reduce heat to low and cover skillet. Cook until cheese has melted, 2 to 3 minutes. Enjoy!
Nutrition Information
Per serving:
1 cutlet (made with egg substitute)
258 calories, 6g fat, 684mg sodium, 16.5g carbs, 7g fiber, 1g sugars, 38.5g protein
1 cutlet (made with egg)
279 calories, 8.5g fat, 663mg sodium, 16g carbs, 7g fiber, 1g sugars, 38.5g protein
