chicken parmesan

Yield:  4 servings

Ingredients

whole wheat saltine crackers

1 teaspoon dried oregano

1/2 teaspoon garlic powder

2 teaspoons paprika

1/2 teaspoon salt

1/2 teaspoon black pepper

2 egg whites

1/2 cup milk

1/2 cup flour

8 chicken tenders

olive oil cooking spray

good-quality marinara sauce (about 3 1/2 cups)

3/4 cup (3 ounces) shredded part-skim mozzarella cheese

2 tablespoons (1/2-ounce) shredded Parmesan

Directions

Heat oven to 400 degrees.

Crush saltine crackers to make crumbs to equal about 1 1/3 cups.  In a medium bowl, toss the crumbs with oregano, garlic powder, paprika, 1/4 teaspoon salt and 1/4 teaspoon pepper.  In another bowl, whisk the egg whites and milk together.  In a third bowl stir together the flour, and the remaining 1/4 teaspoon salt and 1/4 teaspoon black pepper.  In a third bowl stir together the flour, and the remaining 1/4 teaspoon salt and 1/4 teaspoon black pepper.  Dip each piece of chicken, 1 piece at a time, in flour, shaking off excess, then egg, then bread crumbs, shaking off excess.

Place breaded breasts in a sprayed glass baking dish.  Bake breasts until cooked through and crumbs are browned, about 15 minutes.  Top with marinara sauce, mozzarella and parmesan and return to oven for an additional 10 minutes, until cheese is bubbling.