Baked Chicken Parmesan

Ingredients:

• 4 boneless, skinless chicken breast halves (about 4 oz each)
• substitute equivalent to 1 egg,
• 1 tbsp water
• 2 tsp olive oil
• 1/3 c finely crushed reduced-sodium five- whole-grain crackers
• 1/3 c shredded Parmesan cheese
• 2 tbsp minced fresh parsley
• 1/2 tsp ground oregano, crumbled
• 1/4 tsp pepper vegetable oil spray

Directions:

Preheat oven to 400 degrees. Put the breast with the smooth side up between two pieces of plastic wrap. Using a tortilla press, the smooth side of a meat mallet, or a rolling pin, lightly flatten to a thickness of 1/4 inch, being careful not to tear the meat. In a shallow dish or pie pan, whisk together the egg substitute, water, and oil. In another shallow dish or pie pan, stir together the remaining ingredients except the vegetable oil spray.

Place the dishes side by side. Lightly spray a 13x9x2-inch baking pan with vegetable oil spray. Set beside the dishes. Dip the chicken into the egg white mixture and turn to coat. Roll each piece in the crumb mixture, shaking off any excess. Arrange the chicken in a single layer on the baking sheet. Lightly spray the chicken with vegetable oil spray. Bake, uncovered, for 15 to 18 minutes, or until the chicken is no longer pink in the center and the top coating is golden brown.

Makes 4 Servings.

Dietary Exchanges: 4 Very Lean Meat, 1 Fat
Nutrients Per Serving:200 Calories66 Calories from Fat7 g Total Fat2.1 g Saturated Fat1.1 g Polyunsaturated Fat3.1 Monounsaturated Fat4 g Total Carbohydrate1 g Dietary Fiber0 g Sugars29 g Protein74 mg Cholesterol144 mg Sodium