Classic Favorite
Chicken Parmesan
Garlicky Broccoli Rabe and Whole-Grain Spaghetti
Ingredients
- 2 cloves garlic, minced
- 3 Tbsp olive oil, divided
- 1 (28-oz) can BPA-free organic crushed tomatoes
- 3 Tbsp chopped fresh basil
- 1 tsp pepper, divided
- 3 boneless, skinless chicken breasts, halved
- 2 large eggs, beaten
- 1½ cups panko breadcrumbs (preferably whole wheat)
- 2 cups shredded Parmesan cheese
Instructions
- Preheat oven to 450°F. Sauté garlic in 1 Tbsp hot oil in a medium saucepan over medium heat 2 minutes or until tender. Add tomatoes and basil to pan; season with ½ tsp pepper.
- Cook 10 minutes or until slightly thickened. Remove from heat.
- Pound chicken to ½-inch thickness in a zip-top plastic bag using the heel of your hand or a meat mallet; sprinkle with ½ tsp pepper.
- Dip chicken in beaten eggs; coat with panko, pressing gently to adhere.
- Brown chicken in 2 Tbsp hot oil in a large nonstick skillet over medium-high heat 1 minute per side.
- Place chicken in a greased 13- x 9-inch baking dish; top with tomato sauce and cheese.
- Bake 15 minutes or until browned and bubbly. Serve over pasta.
Side Dish Ingredients
- 1 (12-oz) pkg whole-grain spaghetti, broken
- 1½ lb broccoli rabe, trimmed
- 2 cloves garlic, minced
- ¼ tsp crushed red pepper
- 1 Tbsp olive oil
- 1 Tbsp lemon juice
- ¼ tsp salt
- ¼ tsp pepper
Side Dish Instructions
- Cook spaghetti according to package directions.
- Cook broccoli rabe in a pot of boiling water 2 minutes; plunge into an ice water bath. Drain; pat dry on paper towels.
- Sauté garlic and red pepper in hot oil in a large nonstick skillet over medium-high heat 1 minute; add broccoli rabe. Cook 3 to 4 minutes or until tender.
- Stir in lemon juice, salt, and pepper.
Nutritional Information
| Main | Side | Total | |
| Servings | 6 | 6 | |
| Calories |
419
|
258
|
677
|
| Fat (g) | 18 | 4 | 22 |
| Sat. Fat (g) | 7 | 0 | 7 |
| Protein (g) | 36 | 11 | 47 |
| Carb (g) | 26 | 47 | 73 |
| Fiber (g) | 4 | 6 | 10 |
| Sodium (mg) | 924 | 141 | 1065 |
Clean Eating Meal Plan
This recipe selected from the eMeals Clean Eating Meal Plan.
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