Enjoy this low-fat chicken parmesan with whole-grain noodles, or with a selection of seasonal vegetables.

Prep Time: 20 minutes

Cook Time: 18 minutes

Total Time: 38 minutes

Ingredients:

• 4 boneless, skinless chicken breasts, tenders removed
• 2 egg whites, lightly beaten
• 1 cup fat-free breadcrumbs
• 1/2 cup shredded parmesan cheese, divided
• 1 1/2 cups low-fat marinara sauce

Preparation:Preheat oven to 450 degrees.

Place chicken breasts between two sheets of plastic wrap or waxed paper. Flatten to a 1/2-inch thickness using a rolling pin or a small, heavy skillet.

Place egg whites in a shallow bowl, and breadcrumbs and half the Parmesan cheese on a plate.

Dip each flattened chicken breast first in egg whites, allowing excess to drip away, then coat in the breadcrumb/cheese mixture. Place chicken on baking sheet coated with nonstick cooking spray. Bake chicken for 15-18 minutes, turning once, until chicken is cooked to an internal temperature of 160 degrees.

While chicken is baking, heat low-fat marinara sauce in a small saucepan over a low heat.

When chicken is cooked, transfer to four plates; spoon sauce over each chicken breast, and sprinkle the remaining parmesan cheese on top.

Serves 4

Jason Apple is the author of Kitchen Man Can, a food blog in Atlanta. Read more recipies and reviews at kitchenmancan.com.