Ingredients:
- 1/2 cup unseasoned breadcrumbs (preferably whole wheat)
- 1/4 cup grated Parmesan cheese
- 1 teaspoon dried Italian seasoning
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 1 egg, lightly beaten
- 1 pound boneless, skinless chicken breasts
- 1 1/2 cups low sodium spaghetti or marinara sauce
- 4 slices fresh mozzarella cheese
- 8 ounces whole wheat spaghetti (or 2 medium zucchinis)
- Additional Parmesan and chopped parsley, optional
Directions:
- Preheat the oven to 425° F.
- Spray a baking sheet with cooking spray.
- Boil a large pot of water for the pasta.
- Mix the breadcrumbs, Parmesan, Italian seasoning, salt, and pepper in a shallow dish.
- Place the beaten egg in another shallow dish. If your chicken breasts are large, cut them in half to get four pieces total (pound them a little thinner and wider if you want).
- Dip chicken pieces into the egg then the breadcrumbs, coating both sides.
- Place chicken on baking sheet and spray lightly with cooking spray to ensure breadcrumbs don’t burn.
- Bake for 20 minutes or until chicken is fully cooked (165° internal temperature).
- While chicken is baking, heat spaghetti sauce on low in a small saucepan. Cook pasta according to package directions.
- When chicken is done, top each breast with a quarter of the warmed sauce.
- Place a slice of mozzarella cheese on top of each piece of chicken.
- Return to the oven for a few more minutes or until the cheese is bubbling and lightly browned.
- Serve chicken and sauce over spaghetti. Top with additional Parmesan and parsley if desired.
Variations: Use Panko breadcrumbs in place of regular. Make your own sauce by using crushed tomatoes, adding dried or fresh basil and oregano. Use a slice of part-skim mozzarella or provolone cheese, or 1 cup shredded mozzarella, instead of fresh mozzarella. Use your favorite whole wheat pasta, or try making your own “zoodles” (zucchini noodles*). Use a spiralizer or vegetable peeler to make thin slices; no need to cook them like regular noodles!
Chef's Notes:
Yield: 4 servings
Total cost: $6.18
Cost per serving: $1.54
Source: Adapted from PinchofYum.com
*Nutritional information per serving (using zucchini noodles):
344 calories; 16g total fat (6.6g saturated fat); 113mg cholesterol; 12.6g carbohydrates; 2.6g fiber; 821mg sodium; 37g protein