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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