Ingredients
-
4 skinless, boneless chicken breast halves (1 1/4 to 1 1/2 pounds total)
-
1 egg white
-
1 tablespoon water
-
1 ¼ cups cornflakes, crushed (about 1/2 cup)
-
2 tablespoons grated Romano cheese
-
½ teaspoon dried Italian seasoning, basil or oregano, crushed
-
4 ounces dried multi-grain spaghetti
-
1 ⅓ cups low-sodium tomato-base pasta sauce
-
1 pound Shaved or grated Romano cheese
-
1 bunch Snipped fresh Italian (flat-leaf) parsley
Directions
-
Preheat oven to 400 degrees F. Lightly coat a 15x10x1-inch baking pan with nonstick cooking spray or line with foil and coat with cooking spray; set aside. Place each piece of chicken between two pieces of plastic wrap. Using the flat side of a meat mallet, pound chicken lightly until about 1/2 inch thick. Remove plastic wrap. Set aside.
-
In a shallow dish use a fork to beat together egg white and the water. In another shallow dish combine crushed cornflakes, the 2 tablespoons grated cheese, the Italian seasoning and 1/8 teaspoon ground black pepper. Dip chicken pieces, one at a time, into egg mixture; dip into cornflake mixture, turning to coat. Place coated chicken in the prepared baking pan.
-
Bake about 18 minutes or until chicken is tender and no longer pink. Meanwhile, cook spaghetti according to package directions; drain. In a small saucepan cook pasta sauce until heated through, stirring occasionally.
-
To serve, divide cooked spaghetti among four serving plates. Top with chicken and pasta sauce. If desired, sprinkle with additional cheese and/or parsley.
Nutrition Facts (per serving)
362 | Calories |
6g | Fat |
34g | Carbs |
41g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 4 | |
Serving Size 1 chicken breast, 1/3 cup spaghetti and 1/3 cup sauce | |
Calories 362 | |
% Daily Value * | |
Total Carbohydrate 34g | 12% |
Dietary Fiber 4g | 13% |
Total Sugars 6g | |
Protein 41g | 83% |
Total Fat 6g | 8% |
Saturated Fat 1g | 6% |
Cholesterol 85mg | 28% |
Vitamin A 697IU | 14% |
Vitamin C 12mg | 13% |
Folate 76mcg | 19% |
Sodium 405mg | 18% |
Calcium 69mg | 5% |
Iron 6mg | 32% |
Magnesium 43mg | 10% |
Potassium 387mg | 8% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.