Rocco DiSpirito's Chicken Parmigiana

By lianbl88

Low fat, low calories, great taste! Cook Time: 30-60 min

Ingredients

• 3/4 3/4 3/4 cup whole wheat panko bread crumbs
• Salt
• Freshly ground black pepper
• 4 4 4 large egg whites (I also use whole eggs)
• 2 2 2 (8-ounce) boneless, skinless chicken
• breasts, cut in half lengthwise
• Olive oil cooking spray
• 2 2 2 cups good marinara sauce, such as Trader Joe's
• 4 4 4 cups arugula
• 1/2 1/2 1/2 tablespoon red wine vinegar
• 4 4 8 ounces fresh mozzarella, cut into 8 even slices
• 1 1 1 ounce Parmigiano-Reggiano, grated

Details

Preparation time 10mins
Cooking time 40mins
Adapted from images.search.yahoo.com

Preparation

Step 1

Preheat the broiler. Position a rack in the middle of the oven, about 16 inches from the bottom of the heating element. Line a baking sheet with aluminum foil and place a wire rack on top.

Place the bread crumbs in a shallow pie pan and season with salt and pepper. Beat the egg whites in a large bowl until foamy. Season the chicken with salt and pepper. One cutlet at a time, coat the cutlets with egg white, then move each cutlet to the bread crumbs and coat it evenly. Coat the chicken with four seconds of cooking spray and place each cutlet on the rack.
Place the cutlets under the broiler and cook until browned on one side, about eight minutes. Then flip the cutlets over and brown the other side.
While chicken is cooking, bring the tomato sauce to a simmer in a small saucepan.
Place the arugula in a chilled bowl. Dress with vinegar and season with salt and pepper and sprinkle with the Parmigiano or feta, toss lightly.
Remove the chicken from the broiler and place it in a 9x13 ovenproof baking dish. Top each cutlet with tomato sauce and two slices of mozzarella. Return the cutlets to the broiler and cook until the mozzarella is melted ~ 4 - 5 minutes.
Remove from the broiler and divide the chicken and salad among four plates.
Rocco's version has 11 grams of fat and 324 calories. Recipe courtesy "Now Eat This! Italian: Favorite Dishes from the Real Mamas of Italy--All Under 350 Calories."