Chicken Parmesan

Ingredients:

For the Chicken:

  • 4 boneless, skinless chicken breasts
  • Salt and pepper to taste
  • 1 cup whole wheat bread crumbs
  • 1/2 cup grated Parmesan cheese
  • 2 teaspoons dried Italian seasoning
  • 2 large eggs, beaten
  • Cooking spray

For the Tomato Sauce:

  • 2 cups canned crushed tomatoes
  • 2 cloves garlic, minced
  • 1 teaspoon dried basil
  • 1 teaspoon dried oregano
  • Salt and pepper to taste

For Assembly:

  • 1 cup part-skim mozzarella cheese, shredded
  • Fresh basil or parsley for garnish (optional)

Instructions:

For the Tomato Sauce:

  1. In a saucepan, combine crushed tomatoes, minced garlic, basil, oregano, salt, and pepper.
  2. Simmer over low heat for 15-20 minutes, stirring occasionally. Adjust seasoning to taste.

For the Chicken:

  1. Preheat the oven to 400°F (200°C).
  2. Season chicken breasts with salt and pepper.
  3. In a bowl, combine whole wheat bread crumbs, Parmesan cheese, and Italian seasoning.
  4. Dip each chicken breast in beaten eggs, then coat with the breadcrumb mixture.
  5. Place a wire rack on a baking sheet and lightly coat it with cooking spray.
  6. Arrange the breaded chicken breasts on the rack and bake for 20-25 minutes or until cooked through.

For Assembly:

  1. Spoon a portion of tomato sauce over each cooked chicken breast.
  2. Sprinkle shredded mozzarella cheese over the tomato sauce.
  3. Return to the oven and bake for an additional 10 minutes or until the cheese is melted and bubbly.
  4. Garnish with fresh basil or parsley if desired.

Nutritional Information (per serving, values may vary):

  • Calories: Approximately 300 kcal per serving
  • Weight Watchers SmartPoints: Approximately 7 SmartPoints per serving (values may vary)

Adjustments can be made based on personal preferences or specific Weight Watchers plans.