Recipe

Yield

4 servings (serving size: 1 chicken breast half, 1 cup sauce, 1/4 cup cheese, and 3/4 cup pasta)
Ingredients

* Tomato sauce:
* 1 ounce sun-dried tomatoes, packed without oil (about 1/4 cup)
* 1 cup boiling water
* 1 teaspoon olive oil
* 2 cups chopped red bell pepper
* 1 cup chopped onion
* 2 (14.5-ounce) cans diced tomatoes, undrained
* 1/4 cup chopped fresh parsley
* 2 tablespoons chopped fresh basil
* 1 tablespoon balsamic vinegar
* 1/4 teaspoon black pepper
* 2 garlic cloves, minced
*

Chicken:
* 1/4 cup all-purpose flour
* 1/4 cup grated Parmesan cheese
* 1/4 teaspoon black pepper
* 4 (4-ounce) skinned, boned chicken breast halves
* 1 large egg white, lightly beaten
* 1 tablespoon olive oil
* Cooking spray
* 1 cup (4 ounces) shredded part-skim mozzarella cheese
* 3 cups hot cooked linguine (about 6 ounces uncooked pasta)

Preparation

To prepare tomato sauce, combine sun-dried tomatoes and water in a bowl; cover and let stand 30 minutes or until soft. Drain and finely chop tomatoes.

Heat 1 teaspoon olive oil in a large saucepan over medium-high heat. Add sun-dried tomatoes, bell pepper, and onion; sauté 7 minutes. Stir in canned tomatoes; bring to a boil. Cover, reduce heat, and simmer for 10 minutes. Remove from heat; stir in parsley, basil, vinegar, 1/4 teaspoon black pepper, and garlic.

Preheat oven to 350°.

To prepare chicken, lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, Parmesan, and 1/4 teaspoon black pepper in a shallow dish. Place each breast half between 2 sheets of heavy-duty plastic wrap; flatten to 1/4-inch thickness using a meat mallet or rolling pin. Dip each breast half in egg white; dredge in flour mixture. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add chicken; cook 5 minutes on each side or until golden. Arrange in a 13 x 9-inch baking dish coated with cooking spray. Pour the tomato sauce over the chicken. Sprinkle with mozzarella. Bake at 350° for 15 minutes. Serve over linguine.
Nutritional Information

Calories:
559 (26% from fat)
Fat:
15.9g (sat 5.6g,mono 6.3g,poly 2g)
Protein:
46.3g
Carbohydrate:
58.1g
Fiber:
6.4g
Cholesterol:
93mg
Iron:
6.1mg
Sodium:
792mg
Calcium:
359mg