• Prep Time:
  • Cooking Time:
  • Serves: 4 Servings

Pan-Seared Chicken Parmesan; Mediterranean Green Beans

  • Recipe Submitted by on

Category: Low Fat

 Ingredients List

  • 2 tb Unbleached flour
  • 2 tb Yellow cornmeal
  • 1 tb Fresh parsley; snipped
  • 1/2 ts Dried oregano
  • 1/2 ts Dried basil
  • 1/4 ts Black pepper
  • 4 Skinless boneless chicken
  • -breast halves (1/4 lb each)
  • 16 oz Tomato sauce; no salt
  • 3/4 c Reduced-fat mozzarella
  • -cheese; shredded
  • 2 tb Grated Parmesan cheese


8 sm Red potatoes; cumberbund
1 lb Green beans; washed,

1 tb Red wine vinegar
1 ts Dijon mustard
2 Cloves garlic; minced
1/2 Dried oregano
1/8 ts Black pepper

PANTRY: Three ounces of shredded cheese equals 3/4 cup. Substitute 1
pound of turkey cutlets for the chicken. Substitute Yukon golds, or 'white
rose' potatoes for the red new potatoes or 'red bliss'.
Combine flour, cornmeal, parsley, oregano, basil and pepper. COAT CHICKEN
with mixture. Shake off excess.
Coat a nonstick skillet with nonstick spray. Warm over medium-high heat,
then BROWN CHICKEN for 3 minutes on each side.
Put scrubbed POTATOES in a baking dish (that will fit along side chicken's
dish) and put in the oven. Set oven to 375F. [see NOTE]
In a shallow baking dish, spread 1/2 cup sauce. Place chicken in dish and
top with remaining sauce. Sprinkle with cheeses. BAKE until cheese is
melted and chicken is cooked through, about 20 minutes.
STEAM GREEN BEANS. Whisk the sauce ingrendients in order listed. Just
before serving, add beans and toss to coat.
Chicken: 149 cals, 2.8 g fat (14 mg cholesterol) Beans: 47 cals, 0.4 g fat
(0 mg cholesterol)

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