A Real Slim Chick

This lightened Chicken Parmesan is one of our most requested low-calorie recipes.

The initial breading and frying of the chicken breasts is eliminated; instead you spark the flavor with homemade Tomato Sauce that takes less than 10 minutes to cook.

If you are only making a single serving, prepare the entire sauce recipe--simply freeze the remainder in ice cube trays and transfer the cubes to freezer bags. Then you’ll always have some sauce on hand for chicken or pasta dishes you make later.

A good side dish with this Chicken Parmesan is quickly steamed mushrooms. Add good Italian bread or bread sticks, and perhaps a tossed green salad with a light vinaigrette, and you’ve got a delicious and satisfying low-fat dinner.

CHICKEN PARMESAN

4 (3-ounce) boneless, skinless chicken breasts

2 cups Tomato Sauce

4 ounces low-fat mozzarella cheese, thinly sliced

Flatten chicken cutlets between 2 pieces of wax paper with meat pounder to about 1/4-inch thickness. Place chicken in 4 (1/4-cup) ramekins or 10-inch pie plate. Cover with wax paper and microwave on HIGH (100% power) 4 to 5 minutes or until cooked through. Remove cutlets and set aside. Drain any excess liquid from cooking dishes.

Spoon 1 cup Tomato Sauce into bottom of 4 ramekins (1/4 cup each) or into pie plate. Arrange cutlets on top. Spoon remaining 1 cup sauce over chicken. Top each with 1 ounce thinly sliced mozzarella.

Cover dishes with wax paper and microwave on MEDIUM (50% power) 4 to 5 minutes or until cheese is melted and chicken is heated through. Let dishes stand, covered, 5 minutes.

Makes 4 servings at 216 calories (including sauce).

Tomato Sauce

1 teaspoon full-flavored olive oil

2 cloves garlic, minced

2 cups chopped canned plum tomatoes, undrained

2 tablespoons chopped parsley

2 tablespoons grated Parmesan cheese

1 tablespoon chopped fresh basil or 1 teaspoon dried

1/8 teaspoon crushed hot red pepper

Dash freshly ground pepper

Combine olive oil and garlic in 2-quart microwave-proof casserole. Microwave on HIGH (100% power) 35 seconds. Add tomatoes and parsley. Cover with wax paper and microwave on HIGH 5 minutes, stirring after 3 minutes.

Add cheese, basil and red and black peppers. Cover again with wax paper and microwave on MEDIUM (50% power) 4 minutes or until heated through and somewhat thickened.

Makes 2 cups at 51 calories per 1/2 cup.

SLICED MUSHROOMS WITH PARSLEY

1 pound mushrooms, trimmed and thinly sliced

Dash cayenne pepper

1/4 cup chopped parsley

Place mushrooms and cayenne in 2-quart microwave-proof casserole. Microwave on HIGH (100% power) 3 to 4 minutes or until tender, stirring once. Sprinkle with parsley.

Makes 4 servings at 32 calories per serving.