weight watchers chicken parmesan
homemade marinara smothers a chicken breast encrusted in a bread crumb and parmesan mixture
Servings: 2
Ingredients
- 1 large chicken breast
- 1/2 cup panko breadcrumbs
- 1 tbsp paprika
- 1/2 tbsp garlic powder
- 1 tsp onion powder
- 1 tsp salt
- 1 tsp black pepper
- 1/4 cup parmesan cheese shaved or grated
- 1 cup tomatoes crushed and sieved
- 1 white onion
- 1 tbsp crushed garlic
- 1 handful fresh basil
- 1 tsp olive oil (or oil of choice)
Instructions
- Preheat the oven to 375F. Line a metal baking dish with baking paper. Slice the chicken in half by placing your hand on the top and slice horizontally through the center of the breast.
- Mix the panko breadcrumbs with the paprika, garlic powder, onion powder, salt and pepper together in a bowl. Place each of the chicken pieces into the crumb, pressing down to ensure the crumb has stuck evenly.
- To make the sauce, brown the onion in a small saucepan and add the tomatoes and garlic. Turn the heat down to a simmer and cook for 15-20 minutes until thick and saucy. Spread half in an oven dish.
- Heat a large frypan over a medium-high heat and add the oil. Heat until shimmering them add the chicken breasts. Cook 3-4 minutes until the crumb is golden. Flip and cook the other side for 1-2 minutes. Remove from pan and place on top of tomato sauce. Top with remaining sauce.
- Sprinkle with cheese and bake for 15 minutes, checking for doneness with a sharp knife.
- Remove from the oven and allow to sit 5 minutes before serving with a garden salad.
Notes
- Recipe is 6 weight watchers points per serving
Nutrition
Serving: 0.5chicken breast | Calories: 244kcal | Carbohydrates: 17g | Protein: 23g | Fat: 9g | Saturated Fat: 2.8g | Cholesterol: 61mg | Sodium: 639mg | Potassium: 710mg | Fiber: 4.4g | Sugar: 7.5g | Calcium: 193mg | Iron: 2.8mg