Skil­let Chicken Parme­san

EatingWell - - GOOD FOOD FAST -

AC­TIVE: 30 min TO­TAL: 35 min

If you can’t find cut­lets at your su­per­mar­ket, place a bone­less, skin­less breast flat on a cut­ting board, hold it steady with your palm and, us­ing a sharp knife, slice the breast hor­i­zon­tally into two thin pieces.

3/4 cup panko bread­crumbs, prefer­ably whole-wheat 4 chicken breast cut­lets (4 ounces each, about 1/2 inch thick), trimmed

4 ta­ble­spoons ex­tra-vir­gin olive oil, di­vided

1/4 tea­spoon kosher salt

1/4 tea­spoon ground pep­per

1 ta­ble­spoon sliced gar­lic

2 cups no-salt-added tomato sauce

2 tea­spoons su­gar

1 cup torn fresh basil, di­vided

3/4 cup shred­ded part-skim moz­zarella cheese

1/4 cup grated Parme­san cheese

1. Po­si­tion rack in mid­dle of oven; pre­heat broiler to high.

2. Place panko in a shal­low dish and dredge cut­lets in it, press­ing gen­tly to fully coat.

3. Heat 11/2 ta­ble­spoons oil in a large cast-iron skil­let over medium-high heat; add half the cut­lets and cook un­til crispy, 3 to 4 min­utes per side. Trans­fer to a plate. Re­peat with 11/2 ta­ble­spoons oil and the re­main­ing cut­lets. Sea­son with salt and pep­per.

4. Add the re­main­ing 1 ta­ble­spoon oil and gar­lic to the pan; cook, stir­ring of­ten, un­til soft­ened and fra­grant, about 1 minute. Stir in tomato sauce and su­gar and bring to a boil over medium-high. Re­duce heat to medium-low and sim­mer, stir­ring oc­ca­sion­ally, un­til slightly thick­ened, about 5 min­utes.

5. Nes­tle the cut­lets into the sauce in the pan. Top with 1/2 cup basil, moz­zarella and Parme­san. Trans­fer the pan to the oven.

6. Broil un­til the cheese is bub­bling, 2 to 3 min­utes. Let cool for 3 min­utes be­fore serv­ing. Top with the re­main­ing basil.

SERVES 4: 3 oz. chicken & 1/2 cup sauce each

CAL 410 / FAT 23G (SAT 6G) / CHOL 81MG / CARBS 19G / TO­TAL SUG­ARS 7G (ADDED 2G) / PRO­TEIN 33G / FIBER 3G / SODIUM 432MG / POTAS­SIUM 643MG.

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