Follow these simple steps for crunchy, flavorful chicken cutlets and pasta that are sure to satisfy your craving — without making the needle on the scale rise. Buon appetito!
Crispy Baked Chicken Cutlet Ingredients
4 1/2 oz. boneless chicken breast
3 Tbsp. low sodium breadcrumbs
1/2 tsp. dried oregano
1/4 tsp. onion powder
1/4 tsp. garlic powder
2 Tbsp. milk substitute
2/3 cup tomato sauce, low sodium
1/4 tsp. crushed red pepper flakes
2 cups mixed salad greens
3/4 cup chopped or sliced cucumber
2 slices onion
2 Tbsp. salad dressing, low fat or nonfat; low sodium
1 cup sliced fresh strawberries
Pre-heat oven to 375 degrees F. Prepare pasta according to recipe provided; drain and set aside. Rinse and pat dry chicken. In a flat dish, combine breadcrumbs, onion powder, garlic powder and oregano. Pour milk substitute in a separate flat dish. Dip chicken into the milk substitute to coat, then coat with breadcrumb mixture. Discard excess of both.
Coat a baking sheet or shallow pan lightly with cooking spray; lightly spray top of chicken with cooking spray; bake chicken for 20-22 minutes, or until no longer pink inside. In a saucepan, heat tomato sauce with red pepper flakes on low heat. Add pasta and heat through, about 1-2 minutes. Serve chicken with pasta.
3 oz. (dry, uncooked) pasta
Choose pasta that you prefer, such as penne, spaghetti, or linguini. Bring water to a boil over high heat, using at least twice as much water as the amount of pasta. Add pasta and cook, stirring occasionally, until tender, but not soft, about 8 minutes. Drain pasta, and add to recipe or serve (do not rinse.)
Nutrition Facts per Serving
Total Fat: 7.1g
Saturated Fat: 1g
Total Carbohydrate: 104.6g
Dietary Fiber: 11.5g