Chicken Parm and Pasta

From Self's November 2008 feature of Eat Healthy All Week, here is a recipe for the classic Italian craving, Chicken Parm and Pasta

Chicken Parmigiana with Pasta

Serves 1

INGREDIENTS

• 1 egg white
• 1 boneless, skinless chicken breast (about 6 oz.)
• 1/4 teaspoon salt
• 1/4 cup whole-grain seasoned breadcrumbs
• Vegetable oil cooking spray
• 1 teaspoon extra light olive oil, divided
• 2 tablespoons grated part-skim mozzarella
• 1 cup canned diced tomatoes (with juices)
• 2 tablespoons chopped onion
• 1 clove garlic
• 1 teaspoon grated reduced-fat Parmesan
• 1 teaspoon freshly ground black pepper
• 1 teaspoon tomato paste
• 2 basil leaves
• 1 oz cooked whole-grain angel-hair pasta (left over from Sunday's dinner)
• 1 cup steamed broccoli

PREPARATION

1. For the chicken

   Heat oven to 400°. Place egg white in a shallow bowl. Sprinkle chicken with salt. Spread breadcrumbs on a sheet of wax paper or foil. Dip chicken in egg, then breadcrumbs. Coat a small ovensafe skillet with cooking spray. Heat 1/2 tsp oil over medium-high heat. Cook chicken on one side until breadcrumbs begin to brown, 4 to 5 minutes. Turn and cook 2 to 3 minutes more. Transfer skillet to oven; bake chicken 8 to 10 minutes. Remove. Sprinkle chicken with mozzarella and bake until cheese melts and chicken is cooked through, 1 minute more.

2. For the sauce

   To make sauce, blend tomatoes, onion, garlic, Parmesan and pepper in a food processor or blender until smooth. Heat a small saucepan over medium heat and add remaining 1/2 tsp oil. Cook tomato paste, stirring constantly, until paste browns, 3 to 4 minutes. Add tomato mixture and basil. Cook until sauce becomes smoother, 4 to 5 minutes. Stir in pasta; serve with chicken and broccoli.

The skinny

521 calories per serving, 10.7 g fat (3.3 g saturated), 47.5 g carbs, 10.5 g fiber, 58 g protein