Baked Parmesan Chicken

In my PDL (pre-diabetes life), I would enjoy the occasional order of Parmesan chicken at Olive Garden. It was lovely, fried delight of crunchiness and juicyness. I loved the smother of tomato sauce and the piling of milky mozzarella cheese. Pair this with two buttery bread sticks, and I had a heavenly meal.

After I wised up and realized that chicken Parmesan is among some of the most unhealthy foods, I was devastated. Naively I thought, was anything besides lean meat and plain veggies ok for people with diabetes?

The first time I tried the following recipe, my discouragement was replaced with rejuvenation....could I actually eat the foods I loved without compromising my health?

Baked Chicken Parmesan

Ingredients:

• 4 chicken pieces: thin sliced, fat removed (I use Tyson)



• 1 omega 3 egg



• 1 T water



• 2 t olive oil



• 1/3 cup of whole wheat breadcrumbs (I like Ian's)



• 1/3 cup of reduced-fat grated Parmesan cheese



• 2 t parsley



• 1/2 t oregano



• 1/4 t pepper



• olive oil cooking spray



• one jar of your favorite pasta sauce

Directions:

1. Preheat oven to 400.



2. Whisk together the egg, water, and oil in a shallow container.



3. In a separate shallow container, combine breadcrumbs, cheese, and spices. Place the two dishes side by side.



4. Dip each chicken slice into the liquid mixture, followed by the crumb mixture. Place chicken on a non-stick (or sprayed w/spray) baking sheet. Lightly spray the chicken with olive oil spray.



5. Bake the chicken, uncovered, for approximately 15 minutes or until the chicken is no longer pink and the outsides are browned.



6. Remove chicken from oven. Serve with warmed pasta sauce, whole wheat pasta, if desired, and cooked brocolli. I also include a side of whole wheat beer bread or a small side salad.