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Tuesday, September 15, 2015


·         4 chicken breasts (4 ounces each)
·         4 egg whites
·         ½ cup Italian bread crumbs
·         2 TBSP low fat parmesan cheese grated
·         ½ tsp. garlic powder
·         ¼ tsp. pepper
·         1 cup Classico Brand tomato basil marinara
·         ½ cup low fat shredded mozzarella cheese and ½ cup fat free shredded mozzarella cheese mixed together

1.      Preheat oven to 350˚
2.      Mist a 9x13 inch baking pan with non-stick cooking spray
3.      Wash and trim chicken breasts
4.      Place egg white in a shallow dish
5.      Combine bread crumbs, parmesan cheese, garlic and pepper in separate dish
6.      Dib chicken breast in egg whites and the bread crumb mixture and place in prepared 9x13 pan
7.      Place in oven and bake for 25 minutes uncovered
8.      Remove baked chicken from oven and top each piece with ¼ cup sauce and 1 tablespoon cheese
9.      Place chicken back in oven and cook additional 10 minutes or until the cheese is melted

Servings:  4
Serving size:  1 chicken breast

Nutritional Information
Calories:  228
Fat:  4 g
Saturated Fat: .5 g                 TIP:             
Cholesterol:  35 mg                If the chicken breasts are thick, use a
Sodium:  250 mg                    meat mallet and pound to tenderize  
Carbohydrate:  7 g                 and even the thickness of each piece.      
Fiber:  1 g
Protein:  41 g

"The Perfect Day"
By: Nanette Cameron, RD

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