Recipe - Pan-Seared Chicken Parmesan; Mediterranean Green Beans

2 tablespoon Unbleached flour
2 tablespoon Yellow cornmeal
1 tablespoon Fresh parsley; snipped
One half teaspoon Dried oregano
One half teaspoon Dried basil
One fourth teaspoon Black pepper
4 Skinless boneless chicken
breast halves (One fourth pound each)
16 ounce Tomato sauce; no salt
Three fourths cup Reducedfat mozzarella
cheese; shredded
2 tablespoon Grated Parmesan cheese

SIDE DISHES
8 small Red potatoes; cumberbund
pared
1 pound Green beans; washed,
untrimmed

MEDITERRANEAN SAUCE
1 tablespoon Red wine vinegar
1 teaspoon Dijon mustard
2 Cloves garlic; minced
One half Dried oregano
1/8 teaspoon Black pepper

PANTRY: Three ounces of shredded cheese equals Three fourths cup. Substitute 1
pound of turkey cutlets for the chicken. Substitute Yukon golds, or 'white
rose' potatoes for the red new potatoes or 'red bliss'.
Combine flour, cornmeal, parsley, oregano, basil and pepper. COAT CHICKEN
with mixture. Shake off excess.
Coat a nonstick skillet with nonstick spray. Warm over mediumhigh heat,
then BROWN CHICKEN for 3 minutes on each side.
Put scrubbed POTATOES in a baking dish (that will fit along side chicken's
dish) and put in the oven. Set oven to 375F. [see NOTE]
In a shallow baking dish, spread One half cup sauce. Place chicken in dish and
top with remaining sauce. Sprinkle with cheeses. BAKE until cheese is
melted and chicken is cooked through, about 20 minutes.
STEAM GREEN BEANS. Whisk the sauce ingrendients in order listed. Just
before serving, add beans and toss to coat.
Chicken: 149 cals, 2.8 g fat (14 mg cholesterol) Beans: 47 cals, 0.4 g fat
(0 mg cholesterol)

Quick and healthy magazine is published quarterly; Chicken Recipe by Steven
Petusevsky; listed Nov 1996 by Path c/o McRecipe
NOTE: From Frances Price, Cooking for Two (Or Just You): microwave two
baking potatoes for about 5 to 6 minutes (add an extra 2 minutes each
additional potato). Then transfer to baking sheet and bake, 375F for about
15 minutes.
Recipe By : Prevention's Quick & Healthy (Fall, 1996)

Posted to MCRecipe Digest V1 #278

Date: Mon, 4 Nov 1996 13:36:03 0800 (PST)

From: PatH phannema@wizard.ucr.edu