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Boneless Parmesan Chicken with Cherry Tomato Sauce
Boneless, skinless chicken breasts pounded flat and sautéed. A crust of Parmesan adds flavor. The sauce combines savory marinara sauce with the freshness of cherry tomatoes. Serve with green beans and rice pilaf
4 (6 ounce) skinless, boneless chicken breast halves
1/2 cup Bellindora Pomegranate Balsamic
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1/4 cup grated Parmesan cheese
1 tablespoon all-purpose flour
2 teaspoons olive oil
Cooking spray (Olive Oil)
1/2 cup finely chopped onion
1/4 cup fat-free, less-sodium chicken broth
1 tablespoon Pomegranate balsamic vinegar
2 cups quartered cherry tomatoes
1/2 teaspoon dried oregano
1. Place each chicken breast half between 2 sheets of heavy- duty plastic wrap; pound to 1/2 inch thickness using a meat mallet or small heavy skillet. Sprinkle chicken with 1/4 teaspoon salt and 1/4 teaspoon pepper. Place in a shallow dish pour balsamic pomegranate over chicken marinate for 1 hour.
2. Combine cheese and flour in a shallow dish. Dredge 1 side of each chicken breast half in cheese mixture.
Heat 1 teaspoon oil in a large nonstick skillet over medium-
high heat. Add 2 chicken breast halves, cheese side down;
cook 4 minutes on each side or until done. Repeat procedure
with remaining 1 teaspoon oil and chicken breast halves.
Remove from pan; keep warm.
3. Coat pan with cooking spray. Add onion; sauté 2 minutes.
Stir in broth and 1 tablespoon of pomegranate balsamic vinegar; cook 1 minute or until liquid almost evaporates. Add tomatoes, remaining 1/4 teaspoon
salt, remaining 1/4 teaspoon pepper, and oregano; cook 2 minutes.
Yield: 4 servings (serving size: 1 chicken breast half and about 1/3 cup tomato mixture).
Calories 264 (20% from fat): FAT 5.9g (sat 1.8g, mono 2.6g, poly 0.9g):
PROTEIN 42.6g: CARB 7.4g: FIBER 1.3g: CHOL 102mg: IRON 1.6mg:
SODIUM 504mg: CALC 95mg
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