Low Calorie Parmesan Chicken With Tomato Cream Sauce

Total Time: 45 mins Preparation Time: 15 mins Cook Time: 30 mins

Ingredients

• Servings: 6
• 1 teaspoon olive oil
• 3 garlic cloves, minced
• 2 (14 ounce) cans crushed tomatoes
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• 1 teaspoon dried parsley
• 1/4 teaspoon sugar
• 1/4 teaspoon salt
• 1 cup 1% low-fat milk
• 1 tablespoon all-purpose flour
• 2 tablespoons grated parmesan cheese
• 1/4 cup 1% low-fat milk
• 1 tablespoon dijon mustard
• 1/2 cup fine dry breadcrumb
• 2 tablespoons parmesan cheese
• 1/2 teaspoon dried italian seasoning
• 1/4 teaspoon garlic powder
• 1/8 teaspoon pepper
• 6 skinless boneless skinless chicken breasts
• vegetable oil cooking spray
• 8 ounces linguine or 8 ounces spaghetti

Recipe

• 1 for tomato cream sauce:.
• 2 heat oil in a non-stick saucepan over medium heat until hot.
• 3 add garlic, saute until tender.(do not brown! it makes the garlic bitter).
• 4 add cans of tomato and next 5 ingredients.
• 5 bring mixture to a boil.
• 6 reduce heat and simmer uncovered,20 minutes stirring occasionally.
• 7 combine milk and flour in a small bowl, stirring well with a whisk.
• 8 gradually add milk mixture to tomato sauce, stirring constantly.
• 9 cook, stirring constantly for 5 minutes until slightly thickened; stir in cheese.
• 10 set lid on pot and keep warm on low.
• 11 for parmesan chicken:.
• 12 preheat oven to 350 degrees.
• 13 combine milk and mustard,stirring with a whisk.
• 14 combine breadcrumbs and next 4 ingredients in a bowl.
• 15 dip chicken in milk mixture, then dredge in breadcrumb mixture.
• 16 lightly mist a baking sheet with cooking spray and place chicken on it.
• 17 bake for 15 minutes then flip chicken and bake for another 15 on other side.
• 18 *with 10 minutes left for chicken to be done start cooking pasta.
• 19 place 1 cup pasta on each plate top with chicken breast.
• 20 ladle some tomato cream sauce over pasta and chicken.
• 21 sprinkle with a little extra parmesan cheese.
• 22 serve:).