Rooster Parmigiana With Pasta

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Serves 1

  • 1 egg white
  • 1 boneless, skinless rooster breast (about 6 oz.)
  • ¼teaspoon salt
  • ¼cup complete-grain seasoned breadcrumbs
  • 1 Vegetable oil cooking spray
  • 1teaspoon extra gentle olive oil, divided
  • 2tablespoons grated section-soar mozzarella
  • 1cup canned diced tomatoes (with juices)
  • 2tablespoons chopped onion
  • 1 clove garlic
  • 1teaspoon grated reduced-beefy Parmesan
  • 1teaspoon freshly floor shadowy pepper
  • 1teaspoon tomato paste
  • 2 basil leaves
  • 1ounce cooked complete-grain angel-hair pasta (left over from Sunday’s dinner)
  • 1cup steamed broccoli
  1. Warmth oven to 400°. Station egg white in a shallow bowl. Sprinkle rooster with salt. Unfold breadcrumbs on a sheet of wax paper or foil. Dip rooster in egg, then breadcrumbs. Coat a runt ovensafe skillet with cooking spray. Warmth 1/2 tsp oil over medium-high heat. Cook dinner rooster on one aspect till breadcrumbs confide in brown, 4 to 5 minutes. Flip and cook 2 to 3 minutes more. Transfer skillet to oven; bake rooster 8 to 10 minutes. Preserve shut. Sprinkle rooster with mozzarella and bake till cheese melts and rooster is cooked thru, 1 minute more.

  2. To glean sauce, mix tomatoes, onion, garlic, Parmesan and pepper in a food processor or blender till gentle. Warmth a runt saucepan over medium heat and add final 1/2 tsp oil. Cook dinner tomato paste, stirring incessantly, till paste browns, 3 to 4 minutes. Add tomato mixture and basil. Cook dinner till sauce turns into smoother, 4 to 5 minutes. Whisk in pasta; help with rooster and broccoli.


    Diet Per Serving

    521 calories per serving, 10.7 g beefy (3.3 g saturated), 47.5 g carbs, 10.5 g fiber, 58 g protein

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