Chicken Parmesan!!! Very good!!

NI: 506 calories, 15.4g fat, 6 grams of fiber for whole meal.

1/4c all purpose flour(about 1 oz)(I used whole wheat)
1/4c grated parmesan cheese
1/4 tsp black pepper
4 (6 oz) skinless, boneless chicken breast halves
1 large egg white, lightly beaten
1 tbsp olive oil
Cooking Spray
3c quick and easy Pasta Sauce
1c (4 oz) shredded part-skim mozzarella cheese
4 oz uncooked linguine (I used whole wheat)
Fresh basil sprigs (optional)

1. preheat oven to 350%

2. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, Parmesan, and 1/4 tsp pepper in a shallow dish.

3.Place each chicken breast half between 2 sheets of heavy duty plastic wrap, and flatten them to 1/4 inch thickness using a meat mallet or small heavy skillet. Dip each chicken breast half in egg white; dredge in flour mixture.

4. Heat oil in a large nonstick skillet over medium-high heat. Add chicken, and cook for 5 minutes on each side or until golden. Arrange chicken in a 13x9 inch baking dish coated with cooking spray. Pour Quick and Easy Pasta Sauce over chicken. Sprinkle with mozzarella. Bake at 350% for 15 minutes.

5. Cook linguine according to package directions, omitting salt and fat. Drain. Serve chicken and sauce over linguine. Garnish with basil sprigs, if desired. Yield 4 servings (serving size, 1 chicken breast half, 3/4c pasta sauce, 1/4c cheese, and 1/2c linguine).

Quick and Easy Pasta Sauce:

This easy to make sauce is so tasty and versatile. You can substitute crushed or whole tomatoes for the diced. Crushed will give you a smooth, thick sauce; whole adds a nice chunkiness.

1 tsp olive oil
1c chopped onion
4 garlic cloves, minced
1/2c dry red wine or 2 tbsp balsamic vinegar
1 tbsp sugar
1 tbsp chopped fresh or 2 tsps dried basil
2 tbsp tomato paste
1/2 tsp dried Italian seasoning
1
/4 tsp black pepper
2 (14.5 oz) cans diced tomatoes, undrained
2 tbsp chopped fresh parsley.

Heat olive oil in a saucepan or large skillet over medium high heat. Add onion and garlic; saute 5 minutes. Stir in wine and next 6 ingredients (through tomatoes); bring to a boil. Reduce heat to medium, and cook uncovered about 15 minutes. Stir n parsley. Yield: 3c (serving size: 3/4c)
Enjoy...Nora