4 4-oz. boneless skinless chicken breasts trimmed of any visible fat
1/2-cup fat free egg substitute or 3 egg whites mixed with 2 tablespoons water
1 recipe Seasoned Italian Bread Crumbs 3/4 cup
4 ounces low fat mozzarella cheese divided into 4 slices
2 ounces procuito Italian ham sliced into 4 ½ oz. slices
3 – 4 cups Porcine Marinara
1. Prepare breadcrumbs according to and set aside in shallow bowl or plate.
2. Pour egg substitute or egg whites and water into a shallow bowl, beat lightly and
3. Preheat oven to 350º F. Spray a non-stick or stick-resistant baking dish or
baking sheet with cooking spray and set aside
4. Cover each chicken breast top and bottom with a sheet of wax paper or plastic
wrap. Using a meat mallet pound/shape each breast out as evenly as possible into a
¼-inch thick square/ rectangle.
5. Fold cheese inside of ham slice(s) and place on half side of chicken breasts. Fold
other half of breasts over top of ham and cheese and fasten edges together with
6. Dip chicken breasts in egg, cover both sides in bread crumbs and place in
prepared baking dish. Lightly spray top of breasts with cooking spray and bake for
25 to 30 minutes until chicken is fork tender and breading has browned. Try not to
7. Remove chicken from oven, place each breast on a plate and top with 2/3 cup
sauce and serve. If desired sauce can be served separately on the side or in a small
dish with pasta.
Yield: 4 servings each with 2/3 cup sauce at approximately 430 calories; 8.5 grams
total fat; 3.9 grams saturated fat; 89 milligrams cholesterol; 43.7 grams
carbohydrate; 4.4 dietary fiber; 45.2 grams protein; 1800 milligrams sodium.
SEASONED ITALIAN BREAD CRUMBS
2 oz. (2 to 3 slices) fresh Italian or sourdough bread made without added fats or sugar or 2 cups fat free garlic or herb croutons
1/2 oz. fresh grated Parmesan cheese
2 teaspoons Molly McButter, Butter Buds, etc.
1/4 to 1/2 teaspoon salt
1/4 teaspoon fresh ground pepper
1 clove fresh peeled garlic plus 1/2 teaspoon garlic powder
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
1/4 teaspoon dried thyme
Toast bread and let cool until dried out. Combine bread or croutons in food
processor with remaining ingredients and process until fine.
Yield: 3/4 cup seasoned bread crumbs at approxi-mately 229 calories; 6 grams total
fat; 3 grams saturated fat; 14 milligrams cholesterol; 38 grams carbohydrate; 2
grams dietary fiber; 11 grams protein; 1273 milligrams sodium.
PORCINE MUSHROOM MARINARA
olive oil cooking spray
2 large cloves fresh garlic, pressed or minced
1 medium red or yellow onion, chopped
1/2 medium red pepper, chopped
2 cups sliced fresh porcini mushrooms or a mixture of imported Italian and domestic mushrooms or 1 cup dried mushrooms softened in 1½ cups boiling water
1 cup dry white or a light bodied red wine
½ cup water or liquid from dried mushrooms
2 6-oz. cans tomato paste
1 28-oz. can cut roma or regular tomatoes or 2 lb. fresh roma or regular tomatoes, peeled and seeded
2 1/2 tablespoons sugar
1/2 teaspoon salt
1/2 teaspoon garlic powder
fresh ground black pepper to taste
6 to 8 shakes chili powder or cayenne pepper
1/4 cup fresh basil (2 tablespoons dry)
1/2 teaspoon extra virgin olive oil
1. If using dried porcini mushrooms, pour 1 ½ cups boiling water over mushrooms
and let soften for 15 to 20 minutes before using. Drain mushrooms, slice or chop
and set aside saving 1 cup water from softened mushrooms to add to sauce.
2. Lightly spray a 4-quart stockpot with olive oil cooking spray and preheat on
medium. Sauté garlic 2 to 3 minutes or until lightly golden. Add fresh or reconstituted
mushrooms, onion and red pepper to pan and sauté until onions are translucent, 10
to 15 minutes. If vegetables begin to dry out add some water from dried
mushrooms, wine or water to kept vegetables from drying out or sticking to pan.
3. Add tomatoes and all remaining ingredients, except fresh basil and olive oil.
Simmer sauce for 1 to 4 hours. Add basil, olives and olive oil to sauce a few minutes
before end of cooking time.
Yield: 8 cups or 16 ½ cup servings each at approximately 53 calories, 0.5 gram
total fat; 0 saturated fat; 0 milligrams cholesterol; 11.5 grams carbohydrate; 2.5
grams dietary fiber; 2.2 grams protein; 397 milligrams sodium.