Low Calorie Parmesan Chicken With Tomato Cream Sauce

Ingredients

tomato cream sauce

• 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

parmesan chicken

• 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 spaghetti

Directions

1. 1

   For Tomato Cream sauce:.

2. 2

   Heat oil in a non-stick saucepan over medium heat until hot.

3. 3

   Add garlic, saute until tender.(do not brown! it makes the garlic bitter).

4. 4

   Add cans of tomato and next 5 ingredients.

5. 5

   Bring mixture to a boil.

6. 6

   Reduce heat and simmer uncovered,20 minutes stirring occasionally.

7. 7

   Combine milk and flour in a small bowl, stirring well with a whisk.

8. 8

   Gradually add milk mixture to tomato sauce, stirring constantly.

9. 9

   Cook, stirring constantly for 5 minutes until slightly thickened; stir in cheese.

10. 10

    Set lid on pot and keep warm on low.

11. 11

    For Parmesan chicken:.

12. 12

    Preheat oven to 350 degrees.

13. 13

    Combine milk and mustard,stirring with a whisk.

14. 14

    Combine breadcrumbs and next 4 ingredients in a bowl.

15. 15

    Dip chicken in milk mixture, then dredge in breadcrumb mixture.

16. 16

    Lightly mist a baking sheet with cooking spray and place chicken on it.

17. 17

    Bake for 15 minutes then flip chicken and bake for another 15 on other side.

18. 18

    *With 10 minutes left for chicken to be done start cooking pasta.

19. 19

    Place 1 cup pasta on each plate top with chicken breast.

20. 20

    Ladle some tomato cream sauce over pasta and chicken.

21. 21

    Sprinkle with a little extra Parmesan cheese.

22. 22

    serve:).