Recipe: Crispy broiled chicken

CRISPY BROILED CHICKEN

Serves 2.

• Vegetable oil spray

• 3/4 lb. boneless, skinless chicken breast cutlets (about 1/2 to 1/4-in. thick)

• 1/4 c. plain bread crumbs

• 1 tsp. minced garlic

• 2 tsp. dried rosemary

• 1/4 tsp. freshly ground black pepper

• 2 egg whites

Directions

Preheat broiler. Line a baking tray with foil and coat it with vegetable oil spray. Remove visible fat from the chicken. Mix together the bread crumbs, garlic, rosemary, salt and pepper on a plate.

In another container, lightly beat egg whites with a fork to break them up. Dip chicken into egg white and then roll in bread crumb mixture; repeat. Place on tray and broil about 5 inches from heat for 2 minutes. Turn and broil another 2 minutes. A meat thermometer should read 160 degrees.

Calories291Fat7 gSodium430 mg Carbohydrates14 gSaturated fat2 gProtein42 gCholesterol108 mgDietary fiber2 g

RED PEPPER PASTA

Serves 2.

• 1/4 lb. fusilli (corkscrew) pasta (about 13/4 cups)

• 2 medium-size red bell peppers, cut into cubes (about 3 c.)

• 1/2 c. tomato purée

• 3 tbsp. water

• 1 tsp. olive oil

• Salt and freshly ground black pepper

Directions

Remove and add tomato purée, water and olive oil. Mix well. Add salt and pepper to taste. Drain pasta and toss with sauce.

Nutrition information per serving: