Good Lifestyle

ThisItalian American staple Normally breath of an oil roller, excess cheese and a huge heavy spaghetti bed as a base. We fristed a modest part ofchicken To minimize oil tremors, use fresh Mozzarella (which is lower in calories and fats than other cheeses) to return it. For the sides, exchange the spaghetti bed for spinach jumped with garlic.

Nutrition:340 calories, 11 g of grease (4 g saturated), 670 mg of sodium

Serves 4

You will need

4 halves of boneless and skinless chicken breast (4-6 oz each)
1/2 c.
1/2 c. Trette pepper black
2 egg whites, slightly beaten
1 cup of bread bread bread, preferably Panko
2 c. Grated parmesan soup
1/2 spoon of dried Italian seasoning
1 tablespoon of olive oil
1 cup of tomato sauce
4 oz Skim Party Mozzarlale
Fresh basil leaves (optional)

How to do it

1. Preheat grill. Cover chicken breasts with parchment paper or plastic wrap, and with a meat mallet or a heavy pan, charge the chicken until it is uniformly 1/4 "Thickness. Season with salt and pepper.
2. Place the egg whites in a shallow bowl. Mix the crumbs of bread, parmesan and Italian seasoning on a large plate.
3. Dip each chest in the egg whites to cover both sides and then in the crumpt mixture, tapping the crumbs to completely cover the chicken.
4. Heat the oil in a large pan or medium heat pan. Cook the chicken for 3 to 4 minutes from the first side before turning. (The crust must be deeply browned and crisp.)
5. Cook for 2 to 3 minutes, then transfer the chicken to a cooking sheet.
6. Crockery The tomato sauce on the chicken pieces, then garnish the cheese and place under the grill for 2 to 3 minutes or until the cheese is completely melted and bubbling. Serve Garnished with basil (if you use).

Eat

The Parm chicken is normally made by a shallow frying the breaded meat in a saucepan, which we do here. However, if you want to save time and calories with only Barrest sacrifice in the flavor, ignore the skillet to save and use the oven. Cook chicken breasts in an oven of 400 ° F until crust is golden and meat is firm, about 15 minutes.