Light Chicken Parmesan.

For my birthday I bought myself a copy of "The America's Test Kitchen Family Cookbook" and it was completely worth it.

So far this "Light Chicken Parmesan" recipe is the only one we've attempted but boy oh boy was it delicious!

LIGHT TOMATO SAUCE (not necessary though! Store-bought will work just fine, maybe even better if you are like me and have a significant other who is afraid of chunky sauces.) :
1tbsp. olive oil
4 garlic cloves minced (let me take a moment to thank DF's mom for our garlic press, we use it all the time!)
2tsp. tomato paste
1tsp. sugar
1/8tsp. dried oregano
1/8tsp. red pepper flakes
1 (28 oz. can) crushed tomatoes
1 (14.5 oz. can) diced tomatoes
2tbsp. fresh (2tsp. dried) basil
salt and black pepper

Combine 1 tsp. of the oil, the garlic, tomato paste, sugar, oregano, and rp flakes in a lg. saucepan and cook on medium heat (about 1 minute). Stir in the tomatoes with the juices, and bring to a simmer. Cook until slightly thickened, 15 to 20 minutes. Stir in the basil and the remaining oil. Season with salt and pepper to taste.

CHICKEN
1 1/2 cups panko
1 tbsp. O.O.
1/2 cup grated parmesan
1/2 cup all-purpose flour
1 1/2 tsp. garlic powder
Salt and Pepper
3 lg. egg whites
1 tbsp. water
6 thin, boneless chicken breast cutlets
2 cups tomato sauce, warmed
3/4 cup reduced fat mozzerella, shredded
1 tbsp. minced basil (1tsp. dried)

1. Preheat oven to 475. Combine panko and oil in a 12in. skillet and toast over medium heat, stirring frequently,  until golden (about 10 minutes). Spread into a shallow dish to cool. When cool stir in Parmesan.
2. In a second shallow dish, combine flour, garlic powder, 1 tbsp. salt, and 1/2 tsp. pepper. In a third shallow dish whisk egg whites and water together.
3. Line a rimmed baking sheet with foil, place a wire rack on top, and spray rack with Pam (we used a broiler pan).
4. Pat chicken dry with paper towels, and season with s+p. Lightly dredge the cutlets in the flour mixture, dip into the egg whites, and coat with the breadcrumbs (press on the breadcrumbs!) Lay chicken on the  wire rack.
5. Spray tops of chicken with Pam, and bake until the meat is no longer pink in the center and feels firm when pressed with a finger, flipping once about 3/4 of the way through. This will take about 15-25 minutes.
6. Remove chicken. Spoon 2 tbsp. of the sauce into the center of each cutlet. And top with 2 tbsp. of mozzerella. Return chicken to the oven until cheese has melted (5 minutes). Then sprinkle basil on the cutlets and serve.