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Name: Chicken Romano
Prep time: 30 min
Cook time: 15 min
Total time: 45 min
Yield: 4
Cuisine: not set
Ingredients: 4 Chicken breasts boneless and skinless 1 1/4 to 1 1/2 lbs; 1 Egg white; 1 tbls water; 1 1/4 cups cornflakes crushed about 1/2 crushed; 2 tbls romano cheese grated; 1/2 tsp italian seasoning dried; 4 oz multigrain spaghetti dried; 1 1/3 cups low-sodium tomatoe-base pasta sauce; Italian parsley fresh snipped

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INGREDIENTS

4 Chicken breasts boneless and skinless ; 1 1/4 to 1 1/2 lbs
1 Egg white
1 tbls water
1 1/4 cups cornflakes ; crushed about 1/2 crushed
2 tbls romano cheese ; grated
1/2 tsp italian seasoning ; dried
4 oz multigrain spaghetti ; dried
1 1/3 cups low-sodium tomatoe-base pasta sauce
Italian parsley ; fresh snipped

Servings

INSTRUCTIONS

2. In a shallow dish use a fork to beat together egg white and the water. In another shallow dish combine crushed cornflakes, the 2 tbls grated cheese, the italian seasoning, and 1/8 tsp. black pepper. Dip chicken pieces, one at a time, into egg mixture, letting excess drip off. next dip chicken into cornflake mixture, turning to coat. Place coated chicken in the prepared pan.

3. Bake 18 minutes or unil chicken is no longer pink. Meanwhile, cook spaghetti according to package directions; drain. In a small saucepan cook pasta sauce until heated through, stirring occasionally.

4. To serve, divide cooked spaghetti amoung four serving plates. Top with chicken and pasta sauce, If desired, sprinkle with additional cheese and/or parsley.

nutrition: 363 cal; 6 g fat; 85 mg chol; 405 mg sodium, 34 g carb, 4 g fiber; 5 g sugars; 41 g protein

NOTES

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Chicken Romano

4 Chicken breasts boneless and skinless 1 1/4 to 1 1/2 lbs
1 Egg white
1 tbls water
1 1/4 cups cornflakes crushed about 1/2 crushed
2 tbls romano cheese grated
1/2 tsp italian seasoning dried
4 oz multigrain spaghetti dried
1 1/3 cups low-sodium tomatoe-base pasta sauce
 Italian parsley fresh snipped

1.  Preheat oven to 400.  Lightly coat 15x10x1 inch baking pan with non-stick cooking spray; set aside.  lace each piece of chicken between two pieces of plastic wrap.  Using the flat side of mallet, pound chicken breast until about 1/2 in thick.  remove plastic wrap.  Set aside.
2.  In a shallow dish use a fork to beat together egg white and the water.  In another shallow dish combine crushed cornflakes, the 2 tbls grated cheese, the italian seasoning, and 1/8 tsp. black pepper.  Dip chicken pieces, one at a time, into egg mixture, letting excess drip off.  next dip chicken into cornflake mixture, turning to coat.  Place coated chicken in the prepared pan.
3.  Bake 18 minutes or unil chicken is no longer pink.  Meanwhile, cook spaghetti according to package directions; drain.  In a small saucepan cook pasta sauce until heated through, stirring occasionally.
4.  To serve, divide cooked spaghetti amoung four serving plates.  Top with chicken and pasta sauce,  If desired, sprinkle with additional cheese and/or parsley.

nutrition:  363 cal; 6 g fat; 85 mg chol; 405 mg sodium, 34 g carb, 4 g fiber; 5 g sugars; 41 g protein

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Nutrition

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Serving Size: 1 Serving (282g)
Recipe Makes: 4 Servings

Calories: 296
Calories from Fat: 27 (9%)

Amt Per Serving		% DV

	Total Fat 3g	4 %
	Saturated Fat 0.8g	4 %
	Monounsaturated Fat 0.7g
	Polyunsanturated Fat 0.7g
Cholesterol 136.9mg		42 %
Sodium 230.7mg		8 %
Potassium 626.1mg		16 %
Total Carbohydrate 7.8g		2 %
	Dietary Fiber 0.3g	1 %
	Sugars, other 7.6g
Protein 56g		80 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 296

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