Preheat oven to 375F, spray a casserole dish with some nonstick spray.
In a large ziplock bag mix together the bread crumbs, 3 Tbsp parmesan cheese and black pepper. Add the chicken breast and shake until coated.
Place the chicken in the dish.
In a small bowl mix together the dressing, sour cream, 1/3 cup parmesan cheese and garlic.
Pour mixture overtop of the chicken and bake in oven for 35 minutes, turn oven to broil and bake for 2 minutes to brown the top.
Serve immediately, feel free to add a little crumbled bacon on top.
*Note- for blue/purple program it does not matter the weight of the chicken, points will remain the same, for green program these point values are based on a 5oz serving