Your'e not always taking all of the fun out of a meal if you are taking out some of the fat, cholesterol and sodium out it. Sure, it's not going to be the same, but it can still be good on the pallet and the body!
1 1/4 boneless chicken breast (3 breasts pounded , split width-wise makes a good 6 pieces)
4 egg whites beaten
flour mixed with a couple pinches of salt and pepper
home made whole wheat bread crumbs (recipe here) -or- store bought
shredded part-skim mozzarella
3 tablespoons pecorino romano cheese
fresh marinara (recipe to follow)
2 tablespoons olive oil
1 small onion chopped
4 cloves garlic sliced length-wise
3/4 teaspoon salt
1/2 teaspoon red pepper flakes
3/4 tablespoon black pepper
1 28oz can whole tomatoes crushed with your hands
1 bay leaf
1/2 palmful torn fresh basil
Pre-heat oven to 400º
Heat a medium skillet to Medium-high with the olive oil. Throw your garlic to your heated pan. The garlic will start to crackle quickly-you will want to make sure not to burn it. When the browning starts and it becomes aromatic, lower the heat to Medium. Add your onions and cook until translucent. Add your tomatoes, bay leaf and red pepper flakes, stir and lower heat to low. Salt and pepper to taste if the above is not enough. Allow to simmer.
While the marinara mellows, take your chicken breasts and cover with flour, followed by dipping in your egg whites and finally covering in bread crumbs. Spray each side with vegetable spray and place in a glass baking dish. Put the baking dish on the middle rack in your oven for about 15-20 minutes until the cutlets are golden. Remove the bay leaf and fold the basil into your simmering marinara.
Take your dish out and cover chicken with your marinara and sprinkle with the romano and cover with 1/2 of mozzarella and put back into oven for another 15-20 minutes.
Recipe courtesy of Mark Patrick Spiecher (The Manic Cheater). Original blog post.