baked chicken parm & chickpea tomato salad

21 Oct

i’m not a big fan of most stereotypical italian foods all that red sauce all that cheese… blah…..
baked chicken parm i can do occasionally! less oil, less cheese.. hopefully its not swimming in sauce 🙂 served it with a chickpea tomato salad… didn’t really go together all that well.. but the salad was good. just not with the parm.

DSC_7148

baked chicken parm
adapted from foodnetwork

Ingredients
1 cup seasoned bread crumbs
1/4 teaspoon salt
1/4 teaspoon pepper
2 egg whites
1/2 cup skim milk
1/2 cup all-purpose flour
4 skinless boneless chicken breast halves
Olive oil cooking spray
1 jar good-quality marinara sauce (about 3 1/2 cups)
3/4 cup shredded part-skim mozzarella cheese

Directions
Preheat the oven to 400 degrees F.

Add bread crumbs to bowl. In another bowl, whisk the egg whites and milk together. In a third bowl stir together the flour, and the remaining 1/4 teaspoon salt and 1/4 teaspoon black pepper. Dip each piece of chicken, 1 piece at a time, in flour, shaking off excess, then egg, then bread crumbs, shaking off excess.

Place breaded breasts in a glass baking dish and spray on each side with cooking spray, about 5 seconds total per side. Bake breasts until cooked though and crumbs are browned, about 15 minutes. Top with marinara sauce, mozzarella and parmesan and return to oven for an additional 10 minutes, until cheese is bubbling.

Chickpea and Tomato Salad with Fresh Basil
adapted from greenlitebites

1 can chickpeas, drained and rinsed
About 1 pint grape tomatoes, halved
25 large basil leaves, chopped
3 cloves of garlic, minced
1 tbsp red wine vinegar
1 tbsp apple cider vinegar
2 tsp olive oil
1/2 tbsp honey
pinch of salt
Toss all ingredients together and chill for at least 20 minutes, allowing all the flavors to merge.

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One Response to “baked chicken parm & chickpea tomato salad”

  1. Liz October 21, 2014 at 8:41 pm #

    Nice and easy recipe. Thank you.

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