per 1 serving size (Recipe makes 8 servings)
Amount Per Serving
Calories from Fat 61
% Daily Values*
Total Fat 6.74
Saturated Fat 1.89
Polyunsaturated Fat 0.95
Monounsaturated Fat 3.32
Total Carbohydrate 10.78
Dietary Fiber 3.25
Vitamin A 81.25%
Vitamin C 26.31%
* Nutritional Values are estimated and may vary
lean, baked, crispy chicken parmesan! nip your Italian fix in the bud with this leaned up, healthified dish.
do this: breadcrumbs
toast slices of bread until crispy, not burnt but no longer soft and chewy.
break them up into pieces by hand and toss them into your food processor.
add the onion powder, garlic powder, parmesan cheese, and Italian seasonings.
blend until you achieve a breadcrumb-like consistency and set to the side.
do this: chicken â€“ preheat oven to 400 degrees now!
pound and flatten thawed chicken breasts (under a towel, in plastic wrap, in a plastic bag, etc) with your mallet until about 1/2 in thick.
place them into a large bowl and pour the liquid aminos and melted whipped butter spread over the top, coating evenly.
spread out the breadcrumb mixture onto a large, flat plate.
spray your baking pan with no stick cooking spray and set it on your work station.
take each chicken breast and dip/press them into the breadcrumb mixture coating both sides evenly.
place them neatly into your pan, flat. if they are touching itâ€™s ok but donâ€™t overcrowd your pan.
sprinkle cracked black pepper onto the breasts.
place pan(s) into the oven and cook for 20 minutes on one side; flip, and cook for an additional 10 minutes.
remove chicken from oven (make sure they are done in the center) and remove the breasts from the pan.
pour tomato sauce into your pan, covering the bottom completely.
place chicken breasts back into pan on top of sauce.
top them each with 1-2 tbsp more of sauce, a few leaves of spinach, as well your cheese (you can shred it too, your call.)
place back in the oven for an additional 10 minutes or until your cheese is all bubbly and melty!