Baked Chicken Parmesan

Ok, so it may not taste quite as good as fried chicken you get out to eat, but it's pretty tasty, and you won't feel awful afterwards! A pretty good trade, I'd say.  This chicken is flavorful, healthy and can be served with a size of whole grain or whole wheat pasta (check the ingredients) or even better for you, a side of spaghetti squash.  You can make your own tomato sauce or used some diced tomatoes.  If you do used jarred tomato sauce, check the ingredients again. Pasta sauce has a lot of added unnecessary ingredients and can have a ton of SUGAR added to it, which you don't want.  I remember opening a jar once and the sauce was so sweet we had to throw it away.  It's best if you make your own.  You can make a big batch and freeze it.  Tomato sauce freezes well.

Ingredients:

4 boneless, skinless chicken breasts
2 cups whole wheat bread crumbs - I like panko
1/2 cup Parmesan, plus more for sprinkling
1 egg, 2 egg whites
Salt and Pepper and Garlic Powder (not salt), to taste
Park Skim Mozzarella for sprinkling
Tomato sauce or diced tomatoes

Directions:

Preheat oven to 375.  In a bowl, beat the egg and egg whites.  In a shallow dish, place the whole wheat bread crumbs and Parmesan cheese along with some salt and pepper.  Some people will dip their protein in flour first, then egg whites, then bread crumbs, but I find it's just fine if you don't and it's better for you this way.  Sprinkle the chicken with salt, pepper and garlic powder.  Dip in egg, then in bread crumbs, then place on a sheet pan.  Bake about 30 minutes or until chicken is done.  Take the chicken out of the oven.  Spoon some tomato sauce or diced tomatoes over the chicken, then top with a little (a sprinkle, not a cup full) mozzarella and a little parm.  Put back in the oven for a few minutes until cheese is melted.  Serve with whole wheat pasta or spaghetti squash and a veggie/salad.  Remember your portions, especially if using pasta. Carbs = the size of your fist or a cupped handful.