Low Calorie Parmesan Chicken With Tomato Cream Sauce

Name: Low Calorie Parmesan Chicken With Tomato Cream Sauce
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 6 serving(s)
Ingredients: 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; 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

(10)

Recipe by delish 2

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!

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READY IN: 45mins

SERVES: 6

UNITS: US

INGREDIENTS

Nutrition

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

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