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05.08.07
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HG's Fiber-ific Chicken Parm
HG's Fiber-ific Chicken Parm

No-Harm Parm!
Juicy-on-the-inside, crunchy-on-the-outside chicken breast complete with melt-y cheese and warm tomato sauce?!? Now that's the kind of meal we'd gladly sink our teeth into on a daily basis if it weren't so notoriously high in fat and calories! Fortunately for everyone, HG's tackled the task of whipping up a crazy-good guilt-free version of this classic chicken dish. And there's been a line of hungry neighbors outside the HG kitchen ever sinceĀ…

Ingredients:
5 oz. boneless skinless chicken breast (raw)
1/3 cup Fiber One cereal
1/4 cup Egg Beaters, Original**
3/4 tsp. reduced fat grated parmesan cheese
1 oz. (approx. 1/4 cup) shredded fat-free mozzarella cheese
1/3 cup canned tomato sauce
Optional: garlic powder, basil, oregano, salt and pepper

Directions:
Preheat oven to 375 degrees. Using a blender or food processor, grind Fiber One cereal to a breadcrumb-like consistency. Add parmesan to crumbs (if desired, season crumbs with optional spices, as well). Place crumbs in one small dish and Egg Beaters in another. Next, pound your chicken so it's a bit flattened. Coat raw chicken on both sides with egg substitute, and then coat with crumb mixture. Place chicken on a baking pan sprayed with nonstick spray. Spray a light mist of nonstick spray on top of chicken and place in oven. Cook for 10 minutes, and then turn chicken over. Add another light mist of nonstick spray and cook for an additional 10 - 12 minutes (or until chicken is fully cooked and coating looks crispy). Meanwhile, if desired, mix tomato sauce with your seasonings of choice. Remove chicken from oven, top with sauce and then cheese, and return chicken to oven until cheese is melted. Enjoy! Serves 1.

Serving Size: 1 chicken breast (entire recipe)
Calories: 295
Fat: 3.5g
Sodium: 890mg
Carbs: 27g
Fiber: 11g
Sugars: 3.5g
Protein: 46.5g

*5 Points

Restaurant Chicken Parmesan, Average
Restaurant Chicken Parmesan, Average

Chicken Harm-esan!
Delicious as it may be, restaurant Chicken Parmesan is a high-calorie, fat-filled mess of a meal. And since most plates of the stuff include an unnecessarily ginormous mountain of spaghetti, your disastrous dinner can easily exceed a thousand calories. HG's fiber-happy, homemade version is a super-satisfying swap for far fewer fat grams and calories. So the next time you go out for Italian food, skip the Parmesan and get your fill of the stuff at home instead. (Psssst...Ruby Tuesday's version of this dish has 1,654 calories and 96g of fat...Mamma Mia!)

Serving Size: 1 chicken breast (no pasta or sides)
Calories: 600
Fat: 25g
Sodium: 1,400mg
Carbs: 25g
Fiber: 1g
Sugars: 10g
Protein: 40g

*14 Points

  **This recipe calls for 1/4 cup Egg Beaters (for easy dunking), but it will only take approx. 1 tbsp. to coat the chicken. 1 tbsp. Egg Beaters was used when calculating nutritionals.
CHEW ON THIS:
Today, May 8th, is National Coconut Cream Pie Day. Click here for HG's recipe for Upside Down Coconut Cream Pie. (Pssst...it has just 130 calories!)
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