dish
Quick Chicken Parmesan

4
Serves
256
Calories
14
Nutrients
16
Vitamins

Ingredients

1 1/2 tablespoons olive oil
1/2 teaspoon dried oregano
2 cups tomato sauce
2 tablespoons freshly grated Parmesan cheese
2 tablespoons fat-free, shredded mozzarella cheese

Cooking Instructions

1. Preheat the oven to 375°F.

2. Lay the chicken cutlets between two pieces of waxed paper. Pound each cutlet with the flat end of a mallet until thin.

3. Heat the olive oil in a large, nonstick skillet. While the oil is heating, season the chicken with salt, pepper and oregano and dredge it in flour.

4. Sauté the chicken over medium-high heat until golden brown, about 2 minutes on each side. Transfer the chicken to a shallow baking dish. Pour the tomato sauce over the chicken and sprinkle with both cheeses.

5. Bake for 15 to 20 minutes until the sauce is bubbling and the cheese is melted and lightly golden. Let stand for 5 minutes before serving.

Serving Size: 1 cutlet

Nutrition Information

Number of Servings: 4
Serving Size
0
Calories
256
Protein
28 g
Total Carbohydrate
15 g
Dietary Fiber
2 g
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar
7 g
Total Fat
8 g
Saturated Fat
2 g
Monounsaturated Fat
5 g
Polyunsaturated Fat
1 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
69 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
1 g
Percent Calories from Protein
43 %
Percent Calories from Carbohydrate
23 %
Percent Calories from Fat
28 %
Vitamin A
1331 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
15 mg
Vitamin B6
1 mg
Vitamin B12
1 mcg
Biotin
1 mcg
Vitamin C
18 mg
Vitamin D
15 IU
Folate
32 mcg
Vitamin E
1 IU
Vitamin K
0 mcg
Pantothenic Acid
1 mg
Calcium
174 mg
Iron
3 mg
Phosphorus
361 mg
Potassium
777 mg
Sodium
199 mg
Zinc
2 mg