Chicken Parmigiana (6 Points)
This chicken dish is quick, easy, and tasty. It is perfect for busy weeknights. The chicken is breaded in cornflakes and topped with spaghetti sauce and cheese.
This chicken dish is quick, easy, and tasty. It is perfect for busy weeknights. The chicken is breaded in cornflakes and topped with spaghetti sauce and cheese.
- 1/4 teaspoon pepper
- 1/4 teaspoon paprika
- 1/4 teaspoon garlic powder
- 1/3 cup all-purpose flour
- vegetable cooking spray
- 6 chicken breast halves skinned & boned
- 2 egg whites lightly beaten
- 2 cups cornflakes coarsely crushed
- 1 26-oz jar low-fat spaghetti sauce
- 3/4 cup part-skim mozzarella cheese shredded
- Carbohydrate 31.4652985416667 g
- Cholesterol 76.2506666666667 mg
- Fat 16.1342925 g
- Fiber 3.69494364112616 g
- Protein 35.7310797916667 g
- Saturated Fat 6.06985858333333 g
- Serving Size 1 1 Serving (319g)
- Sodium 992.284 mg
- Sugar 27.7703549005405 g
- Trans Fat 1.33869275 g
- Calories 419 calories
Step-by-step
- Combine the first 4 ingredients in a shallow dish. Dredge each piece of chicken in the flour mixture. Dip each piece of chicken in egg whites; dredge in cornflakes.
- Arrange chicken in a 13 x 9-inch baking dish coated with cooking spray. Bake at 350? for 25 minutes or until crisp.
- Place spaghetti sauce in a medium saucepan, and cook over medium heat until thoroughly heated. Pour sauce over chicken, and sprinkle with cheese. Bake an additional 5 minutes or until cheese melts.
Textural Mechanics of Cornflake Crusts
Crushed cornflakes provide a shatteringly crisp exterior without requiring deep-frying equipment. Coarsely crush the cereal to avoid a powdery dust that burns quickly in a 350-degree oven. Press the flakes firmly into the egg-washed poultry surface to secure adhesion. A light coating of vegetable cooking spray on the baking dish prevents sticking while promoting browning underneath. Monitor the initial 25-minute bake window carefully; the chicken must reach safety thresholds while keeping the interior moisture intact before the sauce is applied.Kitchen Sequencing and Workflow
Dividing the cooking process into two distinct phases prevents a soggy crust. Heat the spaghetti sauce in a separate saucepan over medium heat rather than pouring it cold from the jar. This thermal control ensures the dish maintains an even temperature throughout the final five minutes in the oven. Shreddable part-skim mozzarella melts uniformly when distributed over hot liquid, creating a cohesive blanket that seals in steam. Keep portions manageable by utilizing standard 13 x 9-inch ceramic or glass baking vessels that retain steady ambient heat.Second-Day Transformations
Extra portions retain structural integrity for up to three days when sealed in airtight glass containers. Reheat leftover servings in a toaster oven at 325 degrees for ten minutes to restore the exterior crunch. Microwaving softens the cornflake coating, so dry heat remains the superior method for revitalizing protein structures. Dice chilled leftovers over toasted artisanal bread or fold slices into whole grain wraps for rapid midday meals.
