Fried Chicken Parm by
Source: Hungry Girl
2-4oz Boneless Chicken Breast
1-1/2 Cup Fiber One Bran Cereal
3 Teaspoons Italian Seasoning
1-1/2 Teaspoon garlic powder
1-1/2 Teaspoon Onion Powder
1/2 Teaspoon Salt
1/8 Cup Canned tomato sauce with Italian Seasonings
1/8 Cup Fat-Free Liquid Egg
1-1/2 Cup Shredded Reduced Fat Mozzarella Cheese
-4oz Boneless Chicken Breast
-1/2 Cup Fiber One Bran Cereal
Teaspoons Italian Seasoning
-1/2 Teaspoon garlic powder
-1/2 Teaspoon Onion Powder
Canned tomato sauce with Italian Seasonings
Fat-Free Liquid Egg
-1/2 Cup Shredded Reduced Fat Mozzarella Cheese
Place chicken in a large sealable plastic bag and, removing as much air as possible, seal the bag.Carefully pound chicken through the bag with a meat mallet or a heavy can, until it is uniformly about 1/2-inch thick.
Using a blender or a food processor, grind Fiber One cereal to a breadcrumb-like consistency. In a medium bowl, combine "breadcrumbs" with Italian seasoning,1/4 tsp garlic powder,1/4 tsp onion powder, and salt. Mix well.
In a small bowl, mix tomato sauce with 1/4 tsp garlic powder and 1/4 tsp onion powder. Set aside.
Place eggs in a separate medium bowl. Coat chicken very well on both sides. Then place chicken in breadcrumbs and coat throughly on both sides.
Spray large skillet with nonstick spray, and bring to medium-high heat. Place chicken in hot skillet and cook for 4 minutes on each, or until cooked through.
Once chicken is fully cooked, spread 2 tablespoons sauce over each cutlet, while chicken is still in skillet. Evenly sprinkle cheese over the sauce-covered cutlets.
Reduce heat to low and cover skillet. Continue to cook for 2-3 minutes, until cheese has melted.
Serving Size: 1 Chicken
Nutrition Information (per serving):
|| 6 g
|| 684 mg
|| 7 g
|| 1 g
|| 38.5 g