Chicken Parmesan Recipe

  285 Calorie 

Grilled Chicken Parmesan 

Prep Time:      5 min               Cook Time:     15 minLevel:              Easy                Serves:            4

1 lb Chicken Breast 4 ea 4 oz cutlets pounded  thin                                                                            

Salt & pepper to taste

 4 Cloves Garlic, chopped

1 cup onion finely chopped

1 (28 oz) can diced tomatoes

1 cup, 20 leaves, fresh basil leaves, shredded

½ cup parmesan

4 oz smoked mozzarella, thinely sliced

Heat outdoor grill or indoor grill pan to high. Season chicken with salt and pepper and drizzle with extra-virgin olive oil to keep it from sticking to the grill. Cook 3 to 4 minutes on each side and transfer to a foil covered platter to hold. While chicken cooks, make sauce.

Place a medium pot on the stove over medium heat. Add the balance of extra-virgin olive oil. Add garlic, crushed red pepper flakes and chopped onions. Cook 10 minutes, stirring often. Add tomatoes and heat through, 2 minutes. Wilt in the basil and season the sauce with salt and pepper.

Preheat the broiler to high. Layer the chicken with tomato sauce in a casserole dish. Top the casserole with parmesan and mozzarella. Brown the casserole under the broiler 3 minutes.   Serve with salad and low cal dressing (not included in calorie count).

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Yield: 4 Servings

Serving size: 4 oz cutlet

Each serving provides: Calories: 285

Total fat: 9.4 g

Saturated fat: 3.7 g

Total fiber: 3.9 g

Protein: 35.3 g

Carbohydrates: 14.5 g

Sugar:  6.1g

Sodium:  282.7 mg