Spinach Chicken Parmesan -ww Points 4

Total Time: 55 mins Preparation Time: 25 mins Cook Time: 30 mins

Ingredients

• Servings: 4
• 1/2 cup panko breadcrumbs
• 1/3 cup parmesan cheese (grated )
• 1/2 teaspoon italian seasoning
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1 pinch salt
• 1 pinch cayenne pepper
• 4 boneless skinless chicken breast halves
• 3 green onions (chopped )
• 1 tablespoon light butter (smart balance)
• 1 tablespoon flour
• 1/2 cup skim milk
• 10 ounces frozen spinach (drained and squeezed dry )
• 1/4 cup red bell pepper (finely diced)

Recipe

• 1 preheat oven to 350 degrees f (175 degrees c).
• 2 in a small bowl combine the first 7 ingredients. roll chicken pieces in cheese mixture to coat lightly. set remaining cheese mixture aside. arrange coated chicken pieces in an baking pan with sides.
• 3 in a small saucepan, saute green onion in butter/margarine until tender. stir in flour, then add milk all at once. simmer, stirring, until bubbly. stir in drained spinach and red bell pepper and mix together. spoon spinach mixture over chicken and sprinkle with remaining cheese mixture. bake uncovered for 30 to 35 minutes or until tender and chicken juices run clear.
• 4 per serving (excluding unknown items): 225 calories; 4g fat (16.4% calories from fat); 34g protein; 12g carbohydrate; 2g dietary fiber; 74mg cholesterol; 271mg sodium.
• 5 exchanges: 1/2 grain(starch); 4 lean meat; 1/2 vegetable; 0 non-fat milk; 0 fat.