4 (4-ounce) trimmed boneless, skinless chicken breasts
Olive oil in a sprayer (not store-bought spray that contains propellant-I use a MISTO)
Salt, to taste
Ground black pepper, to taste
1/2 cup Main Event Marinara
6 tablespoons finely shredded low-fat mozzarella cheese
2 teaspoons grated reduced-fat Parmesan cheese
Preheat the oven to 350 degrees F.
Lightly Mist both sides of the chicken with olive oil and season with salt and pepper. Grill the chicken, turning once, for 3 to 5 minutes per side, or until it is no longer pink inside and juices run clear. Transfer to a baking dish.
Heat the sauce on low in the microwave until warm. Top each breast with 2 tablespoons marinara sauce, followed by 1 1/2 tablespoons mozzarella, and 1/2 teaspoon Parmesan. Bake the chicken for 3 to 5 minutes, or just until the cheese is melted.
169 calories, 29 g protein, 5 g carbohydrates, 3 g fat (less than 1 g saturated), 70 mg cholesterol 1 g fiber, 210 mg sodium
**I was really impressed how just a little salt and pepper can really season the chicken breast. I honestly didn't miss the breading much at all with this version of Chicken Parmesan! The sauce is great and we served with Angel Hair Pasta.
Olive Oil Spray
1 Cup minced yellow or white onion
2 Tablespoon freshly minced garlic
1 28 ounce can crushed tomatoes
1/4 Cup Water
2 Tablespoon No-Salt-Added tomato paste
2 Teaspoon Honey
1 Tablespoon dried oregano
2 Teaspoon dried basil
1/2 Teaspoon crushed red pepper flakes
Salt to taste
Spray a medium nonstick saucepan with the olive oil spray and place over medium heat. Add the onion and garlic and cook until just becoming tender (they should not brown), 4 to 6 minutes. Reduce the heat to low and with a wooden spoon stir in the tomatoes, water, tomato paste, honey, oregano, basil, and pepper flakes until well combined. Cover and cook, stirring occasionally, for at least 1 hour. Season with salt, if needed.
Fat: 1 g
Protein: 3 g
Carbohydrates: 15 g
Sodium: 156 mg
Fiber: 3 g