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    Parmesan Chicken w/ Cherry Tomato Sauce


    Source of Recipe


    cooking light
    Ingredients
    4 (6-ounce) skinless, boneless chicken breast halves
    1/2 teaspoon kosher salt, divided
    1/2 teaspoon freshly ground black pepper, divided
    1/4 cup grated Parmesan cheese
    1 tablespoon all-purpose flour
    2 teaspoons olive oil, divided
    Cooking spray
    1/2 cup finely chopped onion
    1/4 cup fat-free, less-sodium chicken broth
    1 tablespoon sherry vinegar
    2 cups quartered cherry tomatoes
    1/2 teaspoon dried oregano


    Preparation
    Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/2-inch thickness using a meat mallet or small heavy skillet. Sprinkle chicken with 1/4 teaspoon salt and 1/4 teaspoon pepper. Combine cheese and flour in a shallow dish. Dredge 1 side of each chicken breast half in cheese mixture.
    Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add 2 chicken breast halves, cheese side down; cook 4 minutes on each side or until done. Repeat procedure with remaining 1 teaspoon oil and chicken breast halves. Remove from pan; keep warm.

    Coat pan with cooking spray. Add onion; sauté 2 minutes. Stir in broth and vinegar; cook 1 minute or until liquid almost evaporates. Add tomatoes, remaining 1/4 teaspoon salt, remaining 1/4 teaspoon pepper, and oregano; .4 servings (serving size: 1 chicken breast half and about 1/3 cup tomato mixture)

    Nutritional Information
    CALORIES 264(20% from fat); FAT 5.9g (sat 1.8g,mono 2.6g,poly 0.9g); PROTEIN 42.6g; CHOLESTEROL 102mg; CALCIUM 95mg; SODIUM 504mg; FIBER 1.3g; IRON 1.6mg; CARBOHYDRATE 7.4g

 

 

 


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