Crisp Chicken Parmesan

Crisp Chicken Parmesan

““This chicken parmesan can be eaten with whole-grain or multigrain spaghetti.””
Serving: 4 | Prep: 25m | Ready in: 40m

• Olive oil cooking spray
• ¼ cup refrigerated or frozen egg product, thawed, or 2 egg whites, lightly beaten
• 1 tbsp. water
• 1 clove garlic, minced
• 1 cup bran cereal flakes, crushed (about ½ cup crushed)
• ¼ cup grated Parmesan cheese
• 1 tsp. dried Italian seasoning, crushed
• 1 lb. chicken tenders
• 4 oz. multigrain or whole-grain spaghetti
• 1 cup eggplant, peeled if desired, cut into 1-inch pieces
• 1½ cups light tomato-basil pasta sauce
• 1 cup torn fresh spinach leaves
• ½ cup chopped plum tomatoes
• Fresh basil leaves (optional)

• Set the oven at 425° and start preheating. Cover a 15x10x1-in. baking sheet with foil; use cooking spray to lightly coat foil. Set aside. Mix garlic, water and egg in a shallow dish. In another shallow dish, mix Italian seasoning, Parmesan cheese and crushed bran flakes.
• Dip chicken in the egg mixture; allow the excess to drip off; dip the chicken in the cereal mixture; turn to coat equally. In the prepared baking sheet, arrange the chicken in a single layer. Grease tops of chicken with cooking spray till evenly coated. Bake for 15-20 minutes, till the chicken is no longer

pink (170°F).
• Meanwhile, according to package instructions, cook spaghetti; drain and keep warm. Use cooking spray to coat a medium saucepan; preheat the saucepan over medium heat. Put in eggplant; cook while stirring sometimes for around 5 minutes, till tender. Put in pasta sauce; heat through. Mix in tomatoes and spinach.
• Separate spaghetti into four servings. Add chicken and sauce mixture on top. If needed, add basil for garnish.

Nutrition Information
• Calories: 336 calories;
• Total Carbohydrate: 38 g
• Cholesterol: 70 mg
• Total Fat: 4 g
• Fiber: 6 g
• Protein: 38 g
• Sodium: 532 mg
• Sugar: 9 g
• Saturated Fat: 1 g

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