Low Calorie Parmesan Chicken With Tomato Cream Sauce

low calorie version of a nomally high calorie dish(but tastes so good your tastebuds won't believe the calorie count!) I usually make a double batch of the sauce and freeze it, then the next time I make this I only have the chicken and pasta to prepare.Great recipe, even my finicky husband and child will eat this!

• Ready In: 45 mins
• Serves: 6

Ingredients

• tomato cream sauce

• 1  teaspoon olive oil
• 3  garlic cloves, minced
• 2 (14 ounce) cans crushed tomatoes
• 1  teaspoon dried basil
• 1  teaspoon dried oregano
• 1  teaspoon dried parsley
• 1⁄4 teaspoon sugar
• 1⁄4 teaspoon salt
• 1  cup 1% low-fat milk
• 1  tablespoon all-purpose flour
• 2  tablespoons  grated parmesan cheese

• parmesan chicken

• 1⁄4 cup 1% low-fat milk
• 1  tablespoon Dijon mustard
• 1⁄2 cup  fine dry breadcrumb
• 2  tablespoons parmesan cheese
• 1⁄2 teaspoon  dried Italian seasoning
• 1⁄4 teaspoon garlic powder
• 1⁄8 teaspoon pepper
• 6  skinless boneless skinless chicken breasts
•  vegetable oil cooking spray
• 8  ounces linguine or 8  ounces spaghetti

Directions

1. For Tomato Cream sauce:
2. Heat oil in a non-stick saucepan over medium heat until hot.
3. Add garlic, saute until tender.(do not brown! it makes the garlic bitter).
4. Add cans of tomato and next 5 ingredients.
5. Bring mixture to a boil.
6. Reduce heat and simmer uncovered,20 minutes stirring occasionally.
7. Combine milk and flour in a small bowl, stirring well with a whisk.
8. Gradually add milk mixture to tomato sauce, stirring constantly.
9. Cook, stirring constantly for 5 minutes until slightly thickened; stir in cheese.
10. Set lid on pot and keep warm on low.
11. For Parmesan chicken:
12. Preheat oven to 350 degrees.
13. Combine milk and mustard,stirring with a whisk.
14. Combine breadcrumbs and next 4 ingredients in a bowl.
15. Dip chicken in milk mixture, then dredge in breadcrumb mixture.
16. Lightly mist a baking sheet with cooking spray and place chicken on it.
17. Bake for 15 minutes then flip chicken and bake for another 15 on other side.
18. *With 10 minutes left for chicken to be done start cooking pasta.
19. Place 1 cup pasta on each plate top with chicken breast.
20. Ladle some tomato cream sauce over pasta and chicken.
21. Sprinkle with a little extra Parmesan cheese.
22. serve:).