AMY'S CHICKEN PARM
8 ounces tomato sauce
4 ounces water
2 tablespoons tomato paste
2 teaspoons granular Splenda
1/4 teaspoon garlic powder
1/2 teaspoon Italian seasoning, or to taste
4 boneless chicken breasts (about 1 1/2 pounds)
1/4 cup freshly grated parmesan cheese
To make the sauce, bring the first 6 ingredients to a boil in a small pot. Simmer on low about 1 hour. Place the chicken breasts in a greased baking dish and pour the sauce over them. Sprinkle with parmesan and bake at 350º about 10-15 minutes or until the chicken is done to your liking.
Makes 4 servings
Can be frozen
Per Serving: 241 Calories; 4g Fat; 43g Protein; 5g Carbohydrate; 1g Dietary Fiber; 4g Net Carbs
From Amy's Eating Low website. Click here to watch a video of Amy making this recipe. Amy didn't specify the quantity of chicken, spices or cheese to use so I just guessed. I also changed the baking temperature and time. Amy baked hers at 350º about 40 minutes. You'll end up with about 1 cup sauce after simmering. There really isn't much, if any, of a carb savings by making this homemade sauce. Most store bought pasta sauces have about the same number of carbs per cup. You could substitute any no sugar added sauce. One thing I do like about this sauce is that it is nice and thick. Some store bought sauces are a little watery. I like this dish very well and that little bit of parmesan cheese is just enough to make it extra yummy. Although I really like my usual Parmesan Chicken recipe, this one is a lot easier to make because there is no fussing with breading and frying. I will make this again but I may used jarred pasta sauce next time to save time.
UPDATE: I've adjusted the baking time. When I made this again, the chicken was too well done after 20 minutes so I recommend checking it after 15 minutes. I may even check it after 10 minutes if the breasts I'm using are small. Another thing I might do next time is pound the chicken a bit flatter. The breasts I used yesterday where kind of thick so I didn't get as much sauce and cheese in each bite compared to chicken. I would definitely check them after 10 minutes if they're pounded thinner.
UPDATE: I've lowered the oven temperature to 350º instead of 400º because I think that was causing the chicken to cook too quickly and dry out. I made this yesterday and 10 minutes at 400º was much too long and my chicken came out dry. Next time I will try the lower temperature for 5 minutes and add more time if needed.