Crispy Baked Chicken Cutlet with Pasta, Salad and Strawberries

domingo, 31 de julio de 2011

Want an Italian dish that’s big on flavor, but low in fat and calories?  Look no further!

Follow these simple steps for crunchy, flavorful chicken cutlets and pasta that are sure to satisfy your craving — without making the needle on the scale rise. Buon appetito!

Crispy Baked Chicken Cutlet Ingredients
4 1/2 oz. boneless chicken breast
3 Tbsp. low sodium breadcrumbs
1/2 tsp. dried oregano
1/4 tsp. onion powder
1/4 tsp. garlic powder
2 Tbsp. milk substitute
2/3 cup tomato sauce, low sodium
1/4 tsp. crushed red pepper flakes

Also Include
2 cups mixed salad greens
3/4 cup chopped or sliced cucumber
2 slices onion
2 Tbsp. salad dressing, low fat or nonfat; low sodium
1 cup sliced fresh strawberries

Instructions
Pre-heat oven to 375 degrees F. Prepare pasta according to recipe provided; drain and set aside. Rinse and pat dry chicken. In a flat dish, combine breadcrumbs, onion powder, garlic powder and oregano. Pour milk substitute in a separate flat dish. Dip chicken into the milk substitute to coat, then coat with breadcrumb mixture. Discard excess of both.

Coat a baking sheet or shallow pan lightly with cooking spray; lightly spray top of chicken with cooking spray; bake chicken for 20-22 minutes, or until no longer pink inside. In a saucepan, heat tomato sauce with red pepper flakes on low heat. Add pasta and heat through, about 1-2 minutes. Serve chicken with pasta.

Pasta Ingredients
3 oz. (dry, uncooked) pasta

Instructions
Choose pasta that you prefer, such as penne, spaghetti, or linguini. Bring water to a boil over high heat, using at least twice as much water as the amount of pasta. Add pasta and cook, stirring occasionally, until tender, but not soft, about 8 minutes. Drain pasta, and add to recipe or serve (do not rinse.)

Nutrition Facts per Serving
Calories: 663.8
Total Fat: 7.1g
Saturated Fat: 1g
Cholesterol: 75.9mg
Sodium: 135.6mg
Total Carbohydrate: 104.6g
Dietary Fiber: 11.5g
Sugars: 14.5g
Protein: 48.4g

This healthy recipe comes from eDiets Heart Smart Plan. If you’re interested, take our Free Diet Profile and see if this plan is right for you.

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