Terrytx (10:38:58 AM) :

Chicken Parmesan
Recipe By : Cooking Light-9/98
Serving Size : 4

4 ( 4oz) boned and skinned chicken breast halves
1/2 cup seasoned bread crumbs
1/4 cup grated Parmesan cheese
1/2 teaspoon dried Italian seasoning
1/8 teaspoon black pepper
1/3 cup flour
2 large egg whites -- lightly beaten
2 teaspoons olive oil
4 cups hot cooked spaghette (about 8oz uncooked pasta)
3 cups Ultimate Quick-and-Easy Pasta Sauce (recipe follows)
1 cup (4oz) shredded mozzarella cheese
basil sprigs -- optional

1. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; flatten to 1/4" thickness using a meat mallet or rolling pin.
2. Combine bread crumbs, Parmesan cheese, Italian seasoning, and pepper in a shallow low dish. Dredge 1 chicken breast half in flour. Dip in egg whites; dredge in bread crumb mixture. Repeat procedure with remaining chicken, flour, egg whites and breadcrumb mixture.
3. Heat oil in a large nonstick skillet over med.-high heat. Add chicken; cook 5 minutes on each side or until done.
4. Place 1 cup spaghetti in each of 4 gratin dishes, Spoon 1/2 cup Ultimate Quick-and-Easy Pasta Sauce over each serving. Top each with 1 chicken breast half. Spoon 1/4 cup sauce over each serving. Sprinkle each with 1/4 cup mozzarella.
5. Preheat broiler. Place gratin dishes on a baking sheet; broil 3 min. or until cheese melts. Garnish with basil sprigs, if desired.

614 cal, 12.8 fat, 49.1 g pro, 74.8 g carb, 5.4 g fiber, 86 mg chol, 6.1 mg iron, 937 mg sod,
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NOTES : This can be put together in a large shallow dish, if desired.
* Exported from MasterCook *

Ultimate Quick-And-Easy Pasta Sauce
Recipe By : Cooking Light-9/98

1 teaspoon olive oil
1 cup chopped onion
4 cloves garlic -- minced
1/2 cup dry red wine or 2 tbl. balsamic vinegar
1 tablespoon sugar
1 tablespoon chopped fresh or 2 tsp. dried basil
2 tablespoons tomato paste
1/2 teaspoon dried Italian seasoning
1/4 teaspoon black pepper
2 cans (14.5oz each) diced tomatoes -- undrained
2 tablespoons chopped fresh parsley

Heat oil in saucepan or large skillet over med-high heat. Add onions and garlic; saute 5 min. Stir in wine and next 6 ingred (wine through tomatoes), and bring to a boil. Reduce heat to med., and cook, uncovered, about 15 min. Stir in parsley.

Yield 3 cups (serving size: 1 cup) 126 cal, 2.3 g fat, 4.1 g pro, 25.2 g carb, 3.7 g fiber, 0 mg chol, 2.8 mg iron, 461 mg sod, 110mg calc