Rocco Dispiritos Chicken Parmigiana Recipe 445

Steps:

• Preheat the broiler. Position a rack in the middle of the oven, about 16 inches from the bottom of the heating element. Line a baking sheet with aluminum foil and place a wire rack on top. Place the bread crumbs in a shallow pie pan and season with salt and pepper. Beat the egg whites in a large bowl until foamy. Season the chicken with salt and pepper. One cutlet at a time, coat the cutlets with egg white, then move each cutlet to the bread crumbs and coat it evenly. Coat the chicken with four seconds of cooking spray and place each cutlet on the rack. Place the cutlets under the broiler and cook until browned on one side, about eight minutes. Then flip the cutlets over and brown the other side. While chicken is cooking, bring the tomato sauce to a simmer in a small saucepan. Place the arugula in a chilled bowl. Dress with vinegar and season with salt and pepper and sprinkle with the Parmigiano or feta, toss lightly. Remove the chicken from the broiler and place it in a 9x13 ovenproof baking dish. Top each cutlet with tomato sauce and two slices of mozzarella. Return the cutlets to the broiler and cook until the mozzarella is melted ~ 4 - 5 minutes. Remove from the broiler and divide the chicken and salad among four plates. Rocco's version has 11 grams of fat and 324 calories. Recipe courtesy "Now Eat This! Italian: Favorite Dishes from the Real Mamas of Italy--All Under 350 Calories."

Steps:

• Preheat oven to 375 degrees.
• Place each chicken piece between 2 sheets of wax paper. With flat side of meat mallet or heavy can covered with foil, pound each piece to 1/4-inch thickness.
• Place flour, eggs and breadcrumbs in 3 separate shallow dishes. Lightly coat each chicken piece with flour, dip into egg, then coat with breadcrumbs.
• In large heavy pot heat oil over medium-high heat. Add chicken, in batches; cook, turning once, until browned and cooked through, about 2 minutes per side. Drain on paper towels; cool slightly. Sprinkle with 1/4 t. salt and 1/8 t. pepper; cut into 1-inch strips.
• Spread 3/4 cup marinara over bottom of 13x9-inch baking dish. Top with 1/3 of chicken; sprinkle with 2 T. Parmigiano-Reggiano, 1 cup mozzarella, 3/4 cup marinara, 3 T. parsley, 3 T. basil, salt and pepper. Repeat layering, starting with chicken and ending with marinara, omitting herbs from top layer.
• Bake until cheese is melted and browned at edges, 20 minutes. Sprinkle with basil and Parmigiano-Reggiano, if desired.