No Harm Chicken Parm Ww Recipes

NO-HARM CHICKEN PARM! WW

No-Harm Chicken Parm! Ww image

This is directly from the Hungry Girl website: "Juicy-on-the-inside, crunchy-on-the-outside chicken breast complete with melt-y cheese and warm tomato sauce?!? Now that's the kind of meal we'd gladly sink our teeth into on a daily basis if it weren't so notoriously high in fat and calories! Fortunately for everyone, HG's tackled the task of whipping up a crazy-good guilt-free version of this classic chicken dish." Thought I'd post for all the WW and calorie counting folks!

Provided by A la Carte

Categories Lunch/Snacks

Time 35m

Yield 1 serving(s)

Number Of Ingredients 10

Ingredients

5 ounces boneless skinless chicken breasts (raw)
1/3 cup Fiber One cereal
1/4 cup Egg Beaters egg substitute, Original**
3/4 teaspoon grated reduced-fat parmesan cheese
1 ounce shredded fat free mozzarella cheese
1/3 cup canned tomato sauce
garlic powder (optional)
basil (optional)
oregano (optional)
salt and pepper (optional)

Steps:

Preheat oven to 375 degrees.
Using a blender or food processor, grind Fiber One cereal to a breadcrumb-like consistency. Add parmesan to crumbs (if desired, season crumbs with optional spices, as well).
Place crumbs in one small dish and Egg Beaters in another.
Next, pound your chicken so it's a bit flattened.
Coat raw chicken on both sides with Egg Beaters, and then coat with crumb mixture.
Place chicken on a baking pan sprayed with nonstick spray. Spray a light mist of nonstick spray on top of chicken and place in oven.
Cook for 10 minutes, and then turn chicken over. Add another light mist of nonstick spray and cook for an additional 10 - 12 minutes (or until chicken is fully cooked and coating looks crispy).
Meanwhile, if desired, mix tomato sauce with your seasonings of choice.
Remove chicken from oven, top with sauce and then cheese, and return chicken to oven until cheese is melted.

Nutrition Facts : Calories 263.6, Fat 2.5, SaturatedFat 0.6, Cholesterol 87.3, Sodium 816, Carbohydrate 23.2, Fiber 11.3, Sugar 3.9, Protein 44.4

" NO HARM EGGPLANT PARM" WW

This is from the Hungry Girl newsletter. I haven't tried it, but it looks decent. It serves 4 and has 3 WW Points per serving.

Provided by mizshuckiduck

Categories Vegetable

Time 1h10m

Yield 4 serving(s)

Number Of Ingredients 10

Ingredients

1 large eggplant
1/2 cup egg white (about 4 large egg whites)
1 cup Fiber One cereal, ground to a breadcrumb-like consistency in the blender (original)
1 cup canned Italian-style tomato sauce (such as Hunt's Tomatoes Sauce with Basil, Garlic & Oregano)
1 cup shredded fat free mozzarella cheese
1/4 cup grated reduced-fat parmesan cheese, topping
1/2 teaspoon garlic powder
1/8 teaspoon salt
1/8 teaspoon pepper
dried basil (optional) or dried oregano (optional)

Steps:

Preheat oven to 375°. Slice ends off of eggplant, and cut it lengthwise into 1/2-inch strips. Use a paper towel to blot eggplant slices on both sides (to remove excess moisture). Spray a large baking pan with nonstick spray. Season crumbs with garlic powder, salt, pepper and, if you like, additional seasonings. Coat eggplant slices on both sides -- first with egg whites, and then with Fiber One crumbs.
Place slices flat on the baking pan, and cook in the oven for 30 minutes. Then, flip slices over and bake until browned on both sides (about 10 minutes longer). Remove pan from oven, but leave oven on.
Spread 1/4 cup of sauce over the bottom of an 8x8-inch baking dish sprayed lightly with nonstick spray. Arrange half of the baked eggplant slices evenly over the sauce. Continue to layer ingredients evenly in this order: sauce (1/4 cup), mozzarella and parm topping (half of each), sauce (1/4 cup), eggplant (remaining slices), sauce (1/4 cup), and cheeses (remaining amounts).
Cover dish with foil and return to the oven. Bake for 25 minutes, or until heated throughout. Allow to cool slightly, and then cut into quarters.

Nutrition Facts : Calories 141.2, Fat 0.9, SaturatedFat 0.1, Cholesterol 5.1, Sodium 721.1, Carbohydrate 26, Fiber 13.3, Sugar 6.5, Protein 15.7

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