Martha Stewart again - Everyday Cooking, Jan/Feb 2007, page 100. It's "light" parm chicken because of how the breading is done - about 400 calories.
4 chicken breasts
2 slices of whole wheat sandwich bread
1 tbl grated Parmesan cheese
1 tsp olive oil
1 egg white
1 28-oz can whole peeled tomatoes in juice
1 garlic clove, minced
grated mozzarella cheese (part-skim lowfat)
1. In a food processor or blender, put the bread, Parm cheese, oil, and a small amount of salt and pepper. Pulse it until it's in large crumbs.
2. Put the egg white in a shallow bowl, and beat it with a fork until frothy.
3. Put the flour in a shallow bowl and mix in a little salt and pepper.
4. When coating the chicken, do only one side. Flour, then egg, then bread crumbs. Press down into the breadcrumbs to make sure they stick.
5. Put the oven rack towards the top of the oven. Bake the chicken on a foil-lined cookie sheet (with edges) at 425 for 10 minutes.
6. Remove from oven, sprinkle with grated mozzarella cheese, return to oven for just a couple more minutes.
7. While the chicken is baking, cook the tomatoes and garlic - bring to a boil, then reduce to a simmer until it thickens.
8. When plating it, put tomatoes over the chicken.
I had it with a green salad and side of pasta - I did linguine noodles tossed with just olive oil and a little garlic powder. 4 for 50. I'm off to a good start!