We recommend rice-shaped orzo pasta with this saucy entrée, but you can serve spaghetti or angel hair pasta instead. If you're making the entire menu, roast the broccoli first. When it's done, turn the oven to broil to melt the cheese for this dish. Look for bagged washed broccoli florets near the packaged lettuces in the produce department.
INGREDIENTS
1/3 cup (1 1/2 ounces) grated fresh Parmesan cheese, divided
1/4 cup dry breadcrumbs
1 tablespoon minced fresh parsley
1/2 teaspoon dried basil
1/4 teaspoon salt, divided
1 large egg white, lightly beaten
1 pound chicken breast tenders
1 tablespoon butter
1 1/2 cups bottled fat-free tomato-basil pasta sauce (such as Muir Glen Organic)
2 teaspoons balsamic vinegar
1/4 teaspoon black pepper
1/3 cup (1 1/2 ounces) shredded provolone cheese
DIRECTIONS
Preheat broiler.
Yield: 4 servings
NUTRITION PER SERVING
CALORIES 308(30% from fat); FAT 10.4g (sat 5.7g,mono 3g,poly 0.6g); PROTEIN 35.9g; CHOLESTEROL 88mg; CALCIUM 249mg; SODIUM 808mg; FIBER 1.8g; IRON 2.3mg; CARBOHYDRATE 16.2g
Ann Taylor Pittman
Cooking Light, NOVEMBER 2003
Combine 2 tablespoons of Parmesan, breadcrumbs, parsley, basil, and 1/8 teaspoon salt in a shallow dish. Place egg white in a shallow dish. Dip each chicken tender in egg white; dredge in the breadcrumb mixture. Melt butter in a large nonstick skillet over medium-high heat. Add chicken; cook 3 minutes on each side or until done. Set aside.
Combine 1/8 teaspoon salt, pasta sauce, vinegar, and pepper in a microwave-safe bowl. Cover with plastic wrap; vent. Microwave sauce mixture at HIGH 2 minutes or until thoroughly heated. Pour the sauce over chicken in pan. Sprinkle evenly with the remaining Parmesan and provolone cheese. Wrap handle of pan with foil, and broil 2 minutes or until the cheese melts.
