A quick and satisfying family meal

Try this quick recipe for four. This will provide a complete meal for a family — mom and kids might need slightly less and dad might need a little more on the plate. You can get this meal on the table in under 30 minutes.

Italian Chicken Dinner

  • YIELD: 4 oz. chicken, ¾ cup pasta, 1½ cups vegetables (4 Servings)

Ingredients

  • 1 egg or ¼ cup egg substitute
  • ¼ cup water
  • flour
  • 1 cup Italian bread crumbs
  • ½ tsp Italian seasoning
  • pepper cracked, black
  • 4 16oz chicken breasts boneless, skinless
  • cooking spray
  • 1 ½ cups penne pasta high fiber
  • 2 12oz bags mixed veggies Italian style
  • ½ cup Italian dressing light
  • ¼ cup parmesan cheese divided
  • 1 cup marinara sauce low sodium

Instructions

  1. Beat together egg and water in a medium bowl. Place flour on a large plate. Mix bread crumbs Italian seasoning and pepper and place on another plate large. Using a fork, dip a chicken breast in the flour and turn to coat completely; then dip into egg mixture and coat completely. Place the breast on the bread crumbs and turn to coat. Place breaded chicken on a plate. Repeat with remaining chicken breasts.
  2. Spray a large skillet with cooking spray and heat over medium high temperature. Place the chicken breasts in the hot pan. Reduce the heat to medium, and sauté for 4 minutes on each side, or until cooked through.
  3. Meanwhile, cook pasta and vegetables according to package directions. Place in a large bowl. Toss with dressing.
  4. Heat marinara sauce in a small pan or in the microwave. Place a chicken breast on each plate, top with ¼ cup marinara and 1 tbsp. Parmesan cheese. Divide pasta salad between plates and serve.
  • CALORIES: 547
  • PROTEIN: 42g
  • FIBER: 10g
  • FAT: 12g
  • SATURATED FAT: 3g
  • MONOUNSATURATED FAT: 5g
  • POLYUNSATURATED FAT: 4g
  • SODIUM: 673mg
  • IRON: 6mg
  • CHOLESTEROL: 125mg
  • CALCIUM: 198mg
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