Low Calorie Parmesan Chicken With Tomato Cream Sauce

5.0(11)

low calorie version of a nomally high calorie dish(but tastes so good your tastebuds won't believe the calorie count!) I usually make a double batch of the sauce and freeze it, then the next time I make this I only have the chicken and pasta to prepare.Great recipe, even my finicky husband and child will eat this!

by delish 2·published 2007-01-09

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Chicken Breast

Servings

6 serving(s)

Total time

45 min

prep 15 min

Calories / serving

406 kcal

Ingredients (21)

serves

1 teaspoon olive oilolive-oil
3 garlic cloves, mincedgarlic
2 (14 ounce) cans crushed tomatoestomato
1 teaspoon dried basilbasil
1 teaspoon dried oreganooregano
1 teaspoon dried parsleyparsley
1/4 teaspoon sugarsugar
1/4 teaspoon saltsalt
1 cup 1% low-fat milkmilk
1 tablespoon all-purpose flourflour
2 tablespoons grated parmesan cheeseparmesan
1/4 cup 1% low-fat milkmilk
1 tablespoon Dijon mustarddijon-mustard
1/2 cup fine dry breadcrumb
2 tablespoons parmesan cheeseparmesan
1/2 teaspoon dried Italian seasoning
1/4 teaspoon garlic powdergarlic-powder
1/8 teaspoon pepperpepper
6 skinless boneless skinless chicken breastschicken-breast
vegetable oil cooking spray
8 ounces linguine or 8 ounces spaghettispaghetti

Instructions (22 steps)

01For Tomato Cream sauce:.
02Heat oil in a non-stick saucepan over medium heat until hot.
03Add garlic, saute until tender.(do not brown! it makes the garlic bitter).
04Add cans of tomato and next 5 ingredients.
05Bring mixture to a boil.
06Reduce heat and simmer uncovered,20 minutes stirring occasionally.
07Combine milk and flour in a small bowl, stirring well with a whisk.
08Gradually add milk mixture to tomato sauce, stirring constantly.
09Cook, stirring constantly for 5 minutes until slightly thickened; stir in cheese.
10Set lid on pot and keep warm on low.
11For Parmesan chicken:.
12Preheat oven to 350 degrees.
13Combine milk and mustard,stirring with a whisk.
14Combine breadcrumbs and next 4 ingredients in a bowl.
15Dip chicken in milk mixture, then dredge in breadcrumb mixture.
16Lightly mist a baking sheet with cooking spray and place chicken on it.
17Bake for 15 minutes then flip chicken and bake for another 15 on other side.
18*With 10 minutes left for chicken to be done start cooking pasta.
19Place 1 cup pasta on each plate top with chicken breast.
20Ladle some tomato cream sauce over pasta and chicken.
21Sprinkle with a little extra Parmesan cheese.
22serve:).

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Rich recipe — supports nutrition-aware planning.