Serves: 4 Hands-on Time: 15 mins Total Time: 45 mins
Ingredients:
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
Instructions:
One: 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!
Nutrition:
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
Reviews:
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.
Ingredients:
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
Instructions:
One: 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!
Nutrition:
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
Reviews:
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.
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