Chicken Parmesan and Pasta


  1. 1-1.5 Lbs Boneless, skinless chicken breast, sliced in half to make 8 thin pieces
  2. 2 egg whites
  3. ¼ cup all purpose flour
  4. 3/4 cup whole wheat Panko breadcrumbs
  5. 1/4 cup grated Soy Parmesan cheese
  6. Salt and Pepper to taste
  7. 3/4 cup soy or fat free mozzarella cheese
  8. Olive Oil cooking spray
  9. Parmesan cheese for topping after cooked
  10. Sauce
  11. 1 28 oz can of crushed Italian tomatoes
  12. 1 Tablespoon Italian Tomato Paste
  13. 1 Tsp Oregano
  14. ¼ cup Soy Parmesan Cheese
  15. 1 pinch to taste Red Pepper Flakes
  16. 1 packet Splenda
  17. ½ tsp Salt
  18. ¼ tsp Pepper
  19. ½ cup Fresh Basil


  1. Preheat oven to 450°. Line a large baking sheet with parchment paper (or spray with oil).
  2. Combine breadcrumbs and parmesan cheese in a zip top bag.
  3. Put the flour in another zip top bag.
  4. Put the egg whites in a wide bowl.
  5. Dry the chicken breasts with a paper towel.
  6. Put them in the flour bag and shake until well coated.
  7. Shake to remove any excess flour.
  8. Dredge in Egg Whites
  9. Put them in the breadcrumbs bag
  10. Place on baking sheet and repeat with the remaining chicken.
  11. Lightly spray with the olive oil spray
  12. Bake in the oven for 20 minutes.
  13. Turn chicken over, bake another 5 minutes.
  14. Remove from the oven
  15. Top each piece with ¼ cup of the sauce and 1 1/2 tbsp of shredded mozzarella cheese.
  16. Bake 5 more minutes or until cheese is melted.
  17. Sauce
  18. In a Dutch Oven, put the tomato paste
  19. Stir over low heat to release the flavor for 30 seconds.
  20. Add remaining ingredients
  21. Raise the heat to medium high and bring the sauce to a boil.
  22. When it boils, reduce to low, cover and simmer for 20 minutes.


  1. Serve with pasta with the sauce.