Chicken Parmigiana

1 1/2 cups finely chopped onion
3 cloves garlic, minced
Vegetable oil
3 cups peeled, seeded, and chopped tomatoes (about 2 pounds)
1 1/2 tsp. dried whole oregano
1 tsp. dried whole basil
1/2 tsp. ground pepper
1/4 tsp. salt
4 4-oz. skinned, boned chicken breast halves
1/4 cup all-purpose flour
1/4 cup grated Parmesan cheese
1 egg white, lightly beaten
1 Tbs. extra-virgin olive oil
1 cup (4 oz.) shredded part-skim mozzarella cheese

Prep time: 1 hour 30 minutes
Yield: 4 servings

Preheat oven to 350º.
Place onion and garlic in a medium saucepan coated with cooking spray; cover and cook over low heat 15 minutes or until tender. Add tomato and next 4 ingredients; simmer, uncovered, 45 minutes. Set aside.

Place each chicken breast half between 2 sheets of heavy-duty plastic wrap. Flatten to 1/8-inch thickness, using a meat mallet or rolling pin.

Combine flour and Parmesan cheese in a shallow dish. Dip each piece of chicken in egg white; dredge in flour mixture. Heat oil in a large non-stick skillet over medium-high heat. Add chicken; cook 2 minutes on each side or until browned.

Arrange chicken in an 11x7x2-inch baking dish or individual gratin dishes coated with cooking spray. Pour tomato mixture evenly over chicken, and sprinkle with mozzarella cheese. Bake, uncovered, at 350º for 20 minutes or until thoroughly heated.

Each serving contains 11.8 grams of fat.

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