Kristy's Zumba in Lebanon 
Serves: 4      Hands-on Time: 15 mins       Total Time: 45 mins


Olive Oil Cooking Spray
2 tsp Olive Oil
1/2 cup diced white onion
1 Green bell pepper, seeded & diced
2-3 cloves garlic, minced
2 tsp dried oregano, divided
1 (28 oz) jar crushed organic tomatoes
1 Tbsp sun-dried tomato paste or organic tomato paste
1/2 cup whole-wheat panko bread crumbs
1 Tbsp grated reduced-fat Parmesan cheese
1/2 tsp dried thyme
1/4 tsp sea salt
1/4 tsp ground black pepper
4 (4 oz) boneless, skinless chicken breast, pounded to 1 inch thickness
1 Tbsp Dijon Mustard
1/2 cup shredded part-skim mozzarella cheese
8 oz cooked whole-wheat penne (or your fav pasta)
1/4 cup chopped fresh basil

Preheat oven to 400 degrees.  Coat large baking sheet w/ cooking spray

Two: Heat oil in large saucepan over med. heat.  Add onion, bell pepper and garlic and saute 3-5 mins, until vegetables are soft.  Add one teaspoon oregano and stir to coat.  Cook 30 seconds, until oregano is fragrant.  Add tomatoes and tomato paste and bring to a simmer.  Reduct heat to low, partially cover and simmer 20-30 minutes.

Three: Meanwhile, in a shallow dish, combine panko, Parmesan, remaining teaspoon of organo, thyme, salt & black pepper.  Mix to combine.  Brush both sides of each chicken breast w/ mustard.  Transfer each breast to panko mixture and turn to coat both sides.  Arrange chicken on prepared baking sheet.  Coat surface fo chicken with cooking spray.  Bake for 20 mins.

Four:  Top each chicken breast w/ 2-3 tablespoons of tomato sauce and two tablespoons mozzarella.  Return chicken to oven and bake for 10 more minutes, until crust is golden brown and cheese is melted.

Five:  Arrange pasta on a serving plate and top with remaining tomato sauce.  Serve chicken with pasta on the side, garnishing both w/ basil.

Notes:  I didn't have Thyme so I skipped it.  And, I accidentally put 2 tsps oregano in the sauce...woops!

Serving Size: 4 oz chicken & 2 oz pasta
Calories: 439
Total Fat: 12 g
Saturated Fat: 2.5 g
Carbs: 43 g
Fiber: 5.5 g
Sugars: 3 g
Protein: 34.5 g !!!!
Sodium: 585 mg
Cholesterol: 70 mg

Mine:  Chicken was yummy!  Sauce was AWFUL!!  It tasted sour or something.  Ugh!  I think some sugar would help...not sure though.  Suggestions welcome!!!

BF Review:  He liked the chicken, but again hated the sauce. 

We ended up eating very little of the pasta and threw the rest of the sauce away...disappointed!  If I were to make this again I would definitely buy organic tomato sauce or look for another clean sauce recipe. 

Your comment will be posted after it is approved.

Leave a Reply.