Chicken Parmesan with Rotini

27  Ratings
  • 10 min prep
  • 30 min total
  • Makes 4 servings, 1/4 recipe (406 g) each.


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Chicken Parmesan with Rotini Recipe

Ingredients

  • 3 cups whole wheat rotini pasta
  • 10 Ritz 30% Less Fat Crackers, crushed (about 1/2 cup crumbs)
  • 3 Tbsp. grated reduced-fat Parmesan cheese
  • 1 tsp. dried oregano leaves
  • 1 egg white
  • 4 small boneless skinless chicken breasts (1 lb./450 g)
  • 2 cups tomato-basil pasta sauce, divided
  • 1 cup shredded mozzarella cheese

Instructions

  • Cook  pasta in large saucepan as directed on package. Meanwhile, combine cracker crumbs, Parmesan cheese and oregano in pie plate. Lightly beat egg white in separate pie plate. Dip chicken in egg white, then roll in crumb mixture until evenly coated. Set aside.
  • Spray  large nonstick skillet with cooking spray. Heat on medium heat. Add chicken; cook 5 min. on each side or until cooked through (170ºF). Spoon 1 cup of the pasta sauce over chicken; top with mozzarella cheese. Cover skillet with lid. Reduce heat to low; simmer 3 min. or until sauce is hot and cheese is melted.
  • Meanwhile,  drain pasta; return to pan. Add remaining 1 cup pasta sauce; toss to coat. Cook on medium heat 2 min. or until heated through, stirring occasionally. Spoon onto serving plates; top with the chicken.

Recipe Tips

Makeover - How We Did ItWe coated a hot skillet with cooking spray and cooked the chicken until crisp instead of frying it in oil like traditional recipes. This small change plus using part skim mozzarella cheese will save you 120 calories and 14 grams of fat, including 3 grams of saturated fat per serving.

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Nutrition Information

Makes 4 servings, 1/4 recipe (406 g) each.

Nutrition per serving:

  • Calories 450 
  • Total fat 11 g
  • Saturated fat 5 g
  • Cholesterol 85 mg
  • Sodium 1240 mg
  • Carbohydrate 46 g
  • Dietary fibre 6 g
  • Sugars 6 g
  • Protein 44 g
  • Vitamin A 6 %DV
  • Vitamin C 2 %DV
  • Calcium 25 %DV
  • Iron 15 %DV