Chicken Parmesan in a Tomato Mushroom Reduction
Preparation Time: 15 minutes
Cooking Time: 15 minutes
Calories: 293 per serving
Percent from Fat: 20%
Food as MedicineSM Ingredient: Mushrooms
Food as MedicineSM TipSunlight converts the erogsterol in mushrooms to vitamin D2.
Culinary Taste TipAdding grated Parmesan in the skillet for the crisps, as well as cheese on the side with the chicken, more than doubles the flavor.
Culinary Technique TipAdding flax meal to this dish is a terrific way to get more omega-3 fatty acids, which work wonders for cardiovascular health while helping to protect against breast, colon and prostate cancer.
Ingredients1 pound cremini or baby portobello mushrooms, sliced
1 cup bottled organic tomato and herb pasta sauce, such as Classico brand
1 tablespoon balsamic or red wine vinegar
1 egg white
3 tablespoons ground flax meal or whole wheat flour
1 cup Fiber One Honey Oat cereal flakes, finely crushed
1/2 cup grated Parmesan cheese, preferably Parmiagiano-Reggiano, divided
1/2 teaspoon crushed red pepper flakes
4 (4 ounce) skinless, boneless chicken breast halves, pounded to 1/4-inch thickness, (raised without antibiotics such as Bell & Evans or Amish chicken brands)
3 tablespoons chopped fresh basil
PreparationHeat oven to 400 F. Coat a large Dutch oven with cooking spray. Heat over medium-high heat. Add mushrooms; saute 5 minutes. Reduce heat; stir in pasta sauce and vinegar. Simmer 6 to 8 minutes or until mushrooms are tender. Turn heat to low; keep sauce warm.
Meanwhile, beat egg white with 1 teaspoon water in a shallow dish or pie plate. Place flax meal in a paper or plastic bag. Combine cereal, 1/4 cup of the cheese and pepper flakes in another shallow dish or pie plate. One at a time, shake each chicken breast in flax meal to coat lightly; dip in egg white on both sides letting excess drip off. Coat both sides in cereal mixture, patting to coat; transfer to a sprayed shallow baking dish or pan. Coat chicken with cooking spray. Bake 12 to 15 minutes or until chicken is golden brown and no longer pink in center.
While chicken is baking, heat a large nonstick skillet over medium heat until hot. Drop remaining 1/4 cup cheese by heaping teaspoonfuls into 12 small mounds into hot skillet; flatten mounds slightly with back of the teaspoon. Cook 2 minutes or until cheese melts and becomes golden brown on bottom. Turn; continue cooking 1 minute. Transfer to a sheet of foil; let stand until cooled and crisp.
Spoon mushroom sauce over cutlets; top with basil and Parmesan crisps.
Nutritional AnalysisTotal fat (g): 7 - Fat calories (kc): 64 - Cholesterol (mg): 75 - Trans fatty acids (g): 0 - Saturated fat (g): 2.2 - Polyunsaturated fat (g): 0.7 - Monounsaturated fat (g): 1.3 - Fiber (g): 10 - Carbohydrates (g): 26 - Sugar (g): 5.8 - Protein (g): 38 - Sodium (mg): 467 - Calcium (mg): 237.
Comments on Chicken Parmesan in a Tomato Mushroom Reduction
This looks great! What could be substituted for the mushrooms? Not my favorite.
Thanks a lot for the recipe. I enjoy cooking with mushrooms and I will enjoy this recipe very much.
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