Crispy Chicken Parmesan
- Preheat oven to 425 degrees F. Line a 15x10x1-inch baking pan with foil; lightly coat foil with cooking spray. Set aside. In a shallow dish combine egg, the water, and garlic. In another shallow dish combine crushed bran flakes, Parmesan cheese, and Italian seasoning.
- Dip chicken pieces, one at a time, in egg mixture, turning to coat evenly and allowing excess to drip off. Dip chicken pieces in cereal mixture, turning to coat evenly. Place chicken pieces in a single layer in the prepared baking pan. Coat tops of chicken pieces with cooking spray. Bake for 15 to 20 minutes or until chicken is no longer pink (170 degrees F).
- Meanwhile, cook spaghetti according to package directions; drain and keep warm. Coat a medium saucepan with cooking spray. Heat saucepan over medium heat. Add eggplant; cook about 5 minutes or until tender, stirring occasionally. Add pasta sauce; heat through. Stir in spinach and tomatoes.
- Divide spaghetti among four serving plates. Top with eggplant mixture and chicken pieces. If desired, garnish with basil.
From the Test Kitchen
Prepare as directed, except substitute eight 1/2-inch-thick slices eggplant* for the chicken. Bake for 15 to 20 minutes or until eggplant is tender and golden. Per serving: 239 cal., 2 g total fat (1 g sat. fat), 4 mg chol., 475 mg sodium, 44 g carb., 10 g fiber, 13 g pro. Exchanges: 3 vegetable, 2 starch, 0.5 lean meat. Carb choices: 3.
If you are making the Eggplant Parmesan, 1 medium eggplant should be just enough for the eight 1/2-inch-thick slices and the 1 cup pieces for the sauce.
Nutrition Facts (Crispy Chicken Parmesan)
- Per serving:
- 240 kcal ,
- 4 g fat
- (1 g sat. fat ,
- 4 mg chol. ,
- 464 mg sodium ,
- 42 g carb. ,
- 10 g fiber ,
- 10 g sugar ,
- 13 g pro.