Low Calorie Parmesan Chicken With Tomato Cream Sauce Recipes

LOW CALORIE PARMESAN CHICKEN WITH TOMATO CREAM SAUCE

Low Calorie Parmesan Chicken With Tomato Cream Sauce image

low calorie version of a nomally high calorie dish(but tastes so good your tastebuds won't believe the calorie count!) I usually make a double batch of the sauce and freeze it, then the next time I make this I only have the chicken and pasta to prepare.Great recipe, even my finicky husband and child will eat this!

Provided by delish 2

Categories Chicken Breast

Time 45m

Yield 6 serving(s)

Number Of Ingredients 21

Ingredients

1 teaspoon olive oil
3 garlic cloves, minced
2 (14 ounce) cans crushed tomatoes
1 teaspoon dried basil
1 teaspoon dried oregano
1 teaspoon dried parsley
1/4 teaspoon sugar
1/4 teaspoon salt
1 cup 1% low-fat milk
1 tablespoon all-purpose flour
2 tablespoons grated parmesan cheese
1/4 cup 1% low-fat milk
1 tablespoon Dijon mustard
1/2 cup fine dry breadcrumb
2 tablespoons parmesan cheese
1/2 teaspoon dried Italian seasoning
1/4 teaspoon garlic powder
1/8 teaspoon pepper
6 skinless boneless skinless chicken breasts
vegetable oil cooking spray
8 ounces linguine or 8 ounces spaghetti

Steps:

For Tomato Cream sauce:.
Heat oil in a non-stick saucepan over medium heat until hot.
Add garlic, saute until tender.(do not brown! it makes the garlic bitter).
Add cans of tomato and next 5 ingredients.
Bring mixture to a boil.
Reduce heat and simmer uncovered,20 minutes stirring occasionally.
Combine milk and flour in a small bowl, stirring well with a whisk.
Gradually add milk mixture to tomato sauce, stirring constantly.
Cook, stirring constantly for 5 minutes until slightly thickened; stir in cheese.
Set lid on pot and keep warm on low.
For Parmesan chicken:.
Preheat oven to 350 degrees.
Combine milk and mustard,stirring with a whisk.
Combine breadcrumbs and next 4 ingredients in a bowl.
Dip chicken in milk mixture, then dredge in breadcrumb mixture.
Lightly mist a baking sheet with cooking spray and place chicken on it.
Bake for 15 minutes then flip chicken and bake for another 15 on other side.
*With 10 minutes left for chicken to be done start cooking pasta.
Place 1 cup pasta on each plate top with chicken breast.
Ladle some tomato cream sauce over pasta and chicken.
Sprinkle with a little extra Parmesan cheese.
serve:).

Nutrition Facts : Calories 406.4, Fat 6.8, SaturatedFat 1.9, Cholesterol 81, Sodium 579.2, Carbohydrate 49.3, Fiber 4.4, Sugar 4.5, Protein 36.8

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