Baked Chicken Parmesan

And let the gutter-defying healthier eating options commence with this combo recipe. I pulled a little from 30-minute meals and a little from Weight Watchers and voila! we have a tasty meal that's figure friendly.

Baked Chicken Parmesan Ingredients

Marinara Sauce

2 teaspoons extra-virgin olive oil
1 large onion, chopped
4 cloves garlic, minced
3/4 teaspoon crushed red pepper flakes
A handful flat-leaf parsley leaves, chopped, about 2 tablespoons
1 teaspoon dried oregano
1 teaspoon dried basil (or 2 teaspoons fresh if you have it handy)
1 (28 ounces) can crushed tomatoes
1 (14 ounces) can chunky style crushed tomatoes
Salt and freshly ground black pepper

Chicken

1 egg
1 tablespoon milk
1/2 cup panko bread crumbs
3 tablespoons finely grated Parmesan cheese
1/4 cup chopped fresh flat-leaf parsley
Salt and freshly ground black pepper
4 1/4 lb chicken cutlets

Pasta
 
6 oz. angel hair pastaa
Salt

Preheat oven to 400 degrees.  Start a pan on the stove over medium high heat.  Add the olive oil and allow to heat up.  Once the pan is hot, add the onion and then, about a minute later, the garlic. Cook until onion begins to soften, about 4 minutes (be careful not to let the garlic burn).  Add the red pepper flakes, oregano and basil.  Allow the spices to toast in the hot pan for about a minute.  Add the parsley and tomatoes.  Bring to boil and then reduce to simmer for 10 minutes.  Add salt and pepper to taste.  After the 10 minutes have elapsed, give the sauce a zap with an immersion blender to create an even consistency.  If you don't have an immersion blender fear not, just put the sauce in a regular blender but remember to only fill the blender about half way and to leave the lid partway off or the hole in the top open to allow the steam to escape.  Only filling the blender halfway you may have to do multiple batches.  Allow the blended sauce to continue simmering over the flame while you make the chicken.

Spray a 13" x 9" pan with non-stick spray.  Whisk the egg and milk together in a bowl.  In a pie pan, mix the panko, parsley, cheese, salt and pepper.  Again, both of the salt and pepper are to taste.  My advice? Go easy on the salt since the Parmesan adds a nice salty kick.  Be generous with the pepper.  Dip the chicken in the egg mixture and allow extra to drip off.  Dredge the chicken in the breadcrumb mixture shaking off the excess.  Lay flat in sprayed pan.  Repeat for remaining three chicken cutlets. Bake for 17 minutes or until chicken is done.

While the chicken is baking, bring your pasta water to a boil, salt liberally and with 4 minutes to go on the chicken drop 6 oz of angel hair pasta into the boiling water.  Drain the pasta after three minutes, replace in the pan it was boiled in and mix in several ladles of sauce.  Divide the pasta evenly among the four plates.  Top with more sauce, then baked chicken, then more sauce.  Enjoy!

P.S. I served asparagus with this for a veggie and it was tasty.  Broccoli would also be good!

WW Points: 10