Seared Chicken Parmesan

By Chef Karla

Ingredients

4 each Chicken breast, 4oz each
1/2 tsp. Olive oil
2 oz Marinara sauce
2 Tbsp. Parmesan cheese, shredded
2 Tbsp. Mozzarella cheese, shredded
Spice Rub:
2 tsp. Onion powder
2 tsp. Garlic powder
1/4 tsp. Salt
1/2 tsp. Black pepper, ground
1 Tbsp. Italian seasoning

Method

• Preheat Grill.
• Preheat oven at 400°F.
• in a bowl combine chicken breast, onion powder, garlic powder, salt, pepper, and Italian seasonings. Evenly coat chicken breast with seasonings.
• Preheat sauté pan to medium-high.
• Add olive oil to pan.
• Place chicken in sauté pan. Cook chicken for about 4 minutes per side
• Remove chicken form pan and place on a sheet tray.
• Spoon 1 Tbsp. of marinara and 1/2 Tbsp of parmesan, 1/2 Tbsp of mozzarella cheese on each chicken breast.
• Bake chicken in the oven for 4-5 minutes or until the internal temperature has reached 160°F. Allow to rest for about 5 minutes and carry over cook to 165°F.

Nutrition Information

Serves:4
Serving Size: 1 composed chicken breast (~4oz)
Calories: 180
Fat: 5 grams
Sodium: 410 mg
Carbohydrates: 3g
Protein: 28g
Fiber: 1g

*Chef’s Note: Serve with whole wheat spaghetti, spiral zucchini, and marinara sauce

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