|Whole wheat breadcrumbs||1⁄2 Cup (8 tbs)|
|Wheat germ||1⁄4 Cup (4 tbs)|
|Boneless chicken breast halves||2 Pound|
|Skim milk||1⁄2 Cup (8 tbs)|
|Sesame oil/Vegetable oil||2 Teaspoon|
|Canned tomato sauce||8 Ounce|
|Minced parsley||1 Tablespoon|
|Dried basil||1 Teaspoon|
|Dried oregano||1 Teaspoon|
|Garlic||1 Clove (5 gm)|
|Shredded mozzarella cheese||2 Ounce|
Combine breadcrumbs and wheat germ; set mixture aside.
Trim excess far from chicken.
Place chicken between 2 sheets of waxed paper, and flatten to Winch thickness, using a meat mailer or rolling pin.
Dip chicken in milk; dredge in bread-crumb mixture.
Coat a large skillet with cooking spray; add oil, and place over medium heat until hot.
Add chicken to skillet, and cook until browned on both sides.
Drain on paper rowels.
Pour one-third of tomato sauce in bottom of a 13- x 9- x 2-inch baking dish coated with cooking spray.
Place chicken breasts in dish.
Pour half of remaining tomato sauce over chicken; sprinkle with parsley, basil, oregano, pepper, garlic, and cheese.
Top with remaining tomato sauce.
Microwave, uncovered, at HIGH for 8 to 10 minutes; rearrange chicken after 4 minutes.
Cover with heavy-duty plastic wrap, and let stand 2 minutes.
Serving size: Complete recipe
Calories 1602 Calories from Fat 343
% Daily Value*
Total Fat 39 g60%
Saturated Fat 12.7 g63.6%
Trans Fat 0.2 g
Cholesterol 573.3 mg191.1%
Sodium 2252.6 mg93.9%
Total Carbohydrates 65 g21.7%
Dietary Fiber 15 g60%
Sugars 16.6 g
Protein 242 g484.4%
Vitamin A 72.8% Vitamin C 91.7%
Calcium 78.4% Iron 90.3%
*Based on a 2000 Calorie diet