1/3 c. low fat Parmesan cheese, grated
¼ c. unsalted tops cracker crumbs
1 T. parsley
2 large egg whites, lightly beaten
1 lb chicken
breast tenders, pounded until uniform in size
1/3 c. low fat mozzarella cheese, shredded
Pasta Sauce:
1 15-oz can no salt added tomato sauce
1 t. garlic powder
1 t. onion powder
2 t. Italian seasoning
¼ t. black pepper
Combine all ingredients for pasta sauce in a saucepan on
medium heat. Stir
occasionally. Turn heat to simmer;
set aside. Preheat the
broiler. In a shallow dish,
combine 2 T. of the Parmesan cheese with the cracker crumbs and parsley. Place the beaten egg white in a second
shallow dish. Dip each chicken
tender in the egg white, then in the crumb mixture. Spray a large non stick oven-proof skillet and place it over
medium heat. Add the chicken and
cook 3 minutes. When bottom side
is cooked, before turning chicken over, spray with cooking spray, then turn the
chicken over to cook the other side. Remove pan from heat and set aside. Add pasta sauce over chicken and
sprinkle evenly with remaining cheeses.
Broil 2 minutes or until cheese melts.
Makes 4 servings.
Nutrition Information: 240 calories; 4 g fat; 70 mg cholesterol; 380 mg sodium; 14 g carbohydrates; 2 g dietary fiber; and 35 g protein.
Chickasaw Nation Nutrition Services
This material was funded by the USDA’s Food Stamp Program. This institution is an equal opportunity provider and employer.