Nutritional Information
Calories 510
Fat 20g
Cholesterol 150mg
Sodium 750mg
Carbohydrates 26g
Fiber 2g


Servings
Serves 4

Time To Cook
Total Cooking time: 30 minutes.

Chicken Parmesan With Broccoli
"Where's the parmesan cheese? This popular dish is named for its origin in Parma, Italy, not for the presence or absence of parmesan cheese. "

Ingredients
  • You will need a couple of gallon-size zipper-style plastic bags, meat mallet or small heavy-bottomed saucepan
  • 4 boneless and skinless chicken breasts, about 7 oz each
  • 3/4 pound fresh broccoli crowns, about 3 cups
  • 1 cup un-cooked Penne Rigate pasta
  • 2 Tbsp vegetable oil
  • 1 Tbsp butter
  • 1 tsp minced peeled, ready to use garlic, about 1 small clove
  • 1 Tbsp olive oil
  • white all purpose flour
  • 1 cup smooth Marinara sauce of your choice
  • 1/2 cup part-skim shredded mozzarella cheese
Directions
  
  1. Preheat oven to 350 degrees.
  2. Bring large pot of salted water to boiling on HIGH. As water comes to boil, continue recipe preparation.
  3. Place one or two chicken breasts, side-by-side, smooth-side up, in plastic bag. Close bag and place on cutting board. Pound chicken gently, starting at center and working toward edges, until evenly flattened. Turn and pound other side, flattening to approximately 1/4 inch. Repeat with remaining chicken. Keep chilled and covered, until ready to use.
  4. Blanch broccoli in boiling water 2-3 min. Remove with slotted spoon; set aside.
  5. Return water to boil; add pasta and cook according to package directions. Drain and set aside.
  6. Combine basting oil and butter in medium saucepan. Heat on LOW to melt butter. Add garlic; cook, stirring, 1 min. Add broccoli and pasta; keep warm while preparing chicken.
  7. Heat olive oil in large skillet on MEDIUM-HIGH, until oil faintly smokes. Season chicken with salt and pepper; sprinkle lightly with pan-searing flour. Add chicken to skillet. Cook until chicken changes color one-quarter of way up and seared side has turned paper-bag brown, about 3 min. Turn over; cook until chicken reaches 165 degrees internal temp. You can check by inserting thermometer halfway into chicken, about 3 min.
  8. Remove from skillet; blot any excess oil from chicken with paper towel. Arrange chicken in shallow baking pan. Drizzle with marinara sauce and sprinkle with shredded mozzarella. Bake about 5 min, until cheese melts and sauce is hot.
  9. Serve with broccoli and pasta.

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