Italian Baked Chicken

Ingredients

• 3 oz 90 g chicken breast scallopini
• 1 tsp 5 ml vegetable (canola) oil
• 1/2 tsp 2 ml minced garlic
• 1/2 cup 125 ml sodium-reduced pasta sauce
• 1/4 tsp 1 ml each dried basil and oregano
• pinch pinch red pepper flakes
• 1/4 cup 50 ml part-skim mozzarella cheese
• 1 cup 250 ml cooked, long grain brown rice

Directions

1. Preheat broiler.
2. In medium skillet, heat oil over medium-high heat; add chicken breast and cook, turning once, until chicken is no longer pink and browned on both sides. Remove from pan; place in a small baking dish that has been sprayed with nonstick cooking spray. Set aside.
3. Reduce heat to low; add garlic, tomato sauce, basil, oregano and red pepper flakes to skillet. Simmer for 2-3 minutes.
4. Top chicken with sauce mixture followed by cheese. Broil for 1-2 minutes until cheese is melted and golden brown. Serve with rice.

Serving Size

Nutrition Info

1. Calories: 480 kcal
2. Protein: 35 g
3. Fat: 13 g
4. Carbohydrate: 54 g
5. Dietary Fibre: 5 g
6. Sodium: 230 mg

Always consult your health care professional before making any significant changes in your dietary habits or your physical activity routines.

*©, 2010 Trademark of Kellogg Company used under license by Kellogg Canada Inc.