Monday, January 2, 2012

Low Carb Chicken Parmesan

1 cup fat-free low-sodium chicken broth
1clove garlic, grated or thinly minced
1 14.5-ounce can fire-roasted tomatoes crushed or pureed in a blender/food processor
4 fresh basil leaves
Kosher salt
4  chicken breasts pounded very thinly (1/8 inch or so)
1/4 cup chopped fresh parsley
about a cup of shredded mozzarella
1/4 cup grated parmesan cheese
1/4 cup finely crushed almonds (use your food processor) 
1 large egg
Cooking spray

Position a rack in the upper third of the oven and preheat to 450 degrees F. 

In a medium skillet, cook the broth, garlic, and tomatoes in a skillet over medium-high heat, stirring occasionally, until slightly thickened, about 15 minutes. Season with salt as needed.Cover to keep warm. 

Season the chicken with salt.
Sprinkle with the parsley and mozzarella. Then top with a basil leaf.
Starting at the short end, roll up to enclose the filling. Secure with a toothpick.

Mix the parmesan and almond crumbs in a shallow dish.
Put the egg in another dish and beat until foamy.

Dip the chicken rolls in the egg white, then coat with the crumb mixture. Place in an oven safe pan or casserole dish that you've sprayed with cooking spray, seam-side down.
Sprinkle with any remaining crumbs and spray with cooking spray.
Bake until cooked through, about 20 minutes.
Serve with the tomato sauce.

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