Recipe: Light Chicken Parmesan

LIGHT CHICKEN PARMESAN

"If you can't find cutlets at the store, buy 3 boneless, skinless chicken breasts and slice your own. These baked breaded chicken breasts also taste great without the tomato sauce and mozzarella."

1 1/2 cups panko (or 2 cups fresh breadcrumbs)
1 tablespoon olive oil
1 ounce Parmesan, grated (1/2 cup), plus extra for serving
1/2 cup all-purpose flour
1 1/2 teaspoons garlic powder
Salt and pepper
3 large egg whites
1 tablespoon water
6 thin, boneless chicken breast cutlets (4 ounces each)
2 cups Light Tomato Sauce, warmed
3 ounces reduced-fat mozzarella, shredded (3/4 cup)
1 tablespoon minced fresh basil

1. Adjust an oven rack to the middle position and heat the oven to 475 degrees. Combine the breadcrumbs and oil in a 12-inch skillet and toast over medium heat, stirring often, until golden, about 10 minutes. Spread the breadcrumbs in a shallow dish and cool slightly; when cool, stir in the Parmesan.

2. In a second shallow dish, combine the flour, garlic powder, 1 tablespoon salt, and 1/2 teaspoon pepper together. In a third shallow dish, whisk the egg whites and water together.

3. Line a rimmed baking sheet with foil, place a wire rack on top, and spray the rack with vegetable oil spray. Pat the chicken dry with paper towels, then season with salt and pepper. Lightly dredge the cutlets in the flour, shaking off the excess, then dip into the egg whites, and finally coat with the breadcrumbs. Press on the breadcrumbs to make sure they adhere. Lay the chicken on the wire rack.

4. Spray the tops of the chicken with vegetable oil spray. Bake until the meat is no longer pink in the center and feels firm when pressed with a finger, 15 to 20 minutes.

5. Remove the chicken from the oven. Spoon 2 tablespoons of the sauce onto the center of each cutlet and top the sauce with 2 tablespoons of the mozzarella. Return the chicken to the oven and continue to bake until the cheese has melted, about 5 minutes. Sprinkle with the basil and serve, passing the remaining sauce and extra Parmesan separately.

TO MAKE AHEAD:
The chicken can be breaded and baked through step 4, then stored in the refrigerator, wrapped tightly in plastic wrap, for up to 3 days, or frozen in a zipper-lock freezer bag for up to 1 month. Reheat on a wire rack set over a baking sheet in a 475-degree F oven for 10 to 15 minutes, before adding the sauce and cheese as described in step 5.

Makes 6 servings
Source: The America's Test Kitchen Family Cookbook, Heavy-Duty Revised EditionDaniel J. Van Ackere and Carl Tremblay (2006)