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Ингредиенты
- 4 lrg plum tomatoes quartered
- 1 lrg onion cut 1/2"-wide wedges
- 2 x red or possibly green bell peppers sliced
- 1 x zucchini - (abt 8 ounce) trimmed, halved lengthwise, and sliced crosswise Salt to taste Freshly-grnd black pepper to taste
- 1 Tbsp. extra virgin olive oil Nonstick vegetable oil spray
- 1 c. dry breadcrumbs
- 4 lrg egg whites
- 4 x boneless skinles chicken breast halves
- 1/4 c. freshly-grated Parmesan cheese
- 2 Tbsp. minced fresh Italian parsley
- 1 tsp minced fresh thyme (or possibly 1/2 tspn dry thyme)
- 1 c. canned low-salt chicken broth warm
Инструкции
- Preheat oven to 400 degrees. Place vegetables on large rimmed baking sheet. Sprinkle with salt and pepper. Drizzle oil over; toss to coat. Roast vegetables till tender and brown around edges, turning occasionally, about 45 min. Remove from oven. Increase oven temperature to 500 degrees.
- Meanwhile, spray large nonstick baking sheet with oil spray. Place breadcrumbs on sheet of waxed paper. Whisk egg whites in shallow bowl till foamy. Using mallet, lb. chicken breasts to 1/3-inch thickness. Sprinkle chicken with salt and pepper.
- Turn chicken in breadcrumbs; place on platter. Stir Parmesan into remaining breadcrumbs on waxed paper. Dip chicken into egg whites to coat. Then dip chicken into Parmesan breadcrumbs to coat; shake off excess.
- Transfer vegetables to bowl; fold in parsley and thyme. Add in broth to baking sheet; scrape up any browned bits. Pour over vegetables. Keep hot.
- Bake chicken on prepared sheet 5 min. Turn chicken over; bake just till cooked through, about 5 min longer. Transfer chicken to plates. Spoon vegetable sauce alongside.
- This recipe yields 4 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 300g | |
| Recipe makes 4 servings | |
| Calories 250 | |
| Calories from Fat 54 | 22% |
| Total Fat 6.07g | 8% |
| Saturated Fat 1.1g | 4% |
| Trans Fat 0.01g | |
| Cholesterol 27mg | 9% |
| Sodium 309mg | 13% |
| Potassium 561mg | 16% |
| Total Carbs 28.2g | 8% |
| Dietary Fiber 3.4g | 11% |
| Sugars 6.29g | 4% |
| Protein 20.54g | 33% |
