Chicken Parmesan

I've mentioned before that I have found wonderful recipes on the Slimfast website. The Chicken Parmesan has been one of my favorite recipes, but it's a little tricky. One tip I've learned is that the pan needs to be relative to the amount of servings. The recipe is set up as a single serving so my small cast iron pan would work perfectly. If the pan is too big, the chicken is going to stick and it's not going to turn out right. Been there, done that. And now, the star of the show:

Chicken Parmesan

Prep Time: 15 minutes
Total Time: 35 minutes

Ingredients

·  1 garlic clove

·  1/2 onion, yellow, whole

·  1 teaspoon oil, canola

·  4 ounces chicken breasts, boneless/skinless, raw

·  1 ounce milk, fat free

·  2 tablespoons cheese, parmesan, regular

·  1/4 cup spaghetti sauce, reduced sodium

·  1/8 teaspoon black pepper

·  2 ounces pasta, linguini, uncooked

·  1/4 pound spinach, raw bunch or bagged

·  1/2 tomato, whole, fresh

·  2 ounces dressing, Italian lo cal low sodium

Preparation

·  Peel and mince garlic; place in a non-stick skillet.

·  Chop onion and add to skillet.

·  Add oil to skillet and saute garlic and onions for about 3 - 4 minutes over medium heat.

·  While garlic and onions cook, dip chicken into milk and then coat with parmesan cheese.

·  Brown both sides of chicken in skillet; about 3 minutes per side.

·  Decrease heat to low and add spaghetti sauce, mushrooms and black pepper.

·  Cover and simmer 15 minutes.

·  While chicken is cooking, prepare pasta according to directions and salad.

·  Wash spinach, tear into bite size pieces and place in a large salad plate.

·  Wash and slice tomato and add to salad.

·  Drizzle salad with dressing before serving.

·  Serve chicken with pasta and salad.

Nutrition Information Amount Per Serving Calories 660 Calories from Fat 180 Total Fat 21g Saturated Fat 5g Cholesterol 75mg Sodium 440mg Total Carbohydrate 74g Dietary Fiber 9g Sugars 10g Protein 44g Vitamin A 180% Vitamin C 90% Calcium 40% Iron 40%