Chicken Parm Bites over pasta

• 1 pound thick chicken breasts, cut into 1" pieces
• 1 large egg
• 1/2 teaspoon dijon mustard
• 3/4 cup panko bread crumbs
• 3/4 cup grated parmesan
• 1 tablespoon salt free italian seasoning
• 1 teaspoon garlic powder
• 2 cups jarred pasta sauce
• 2 cups whole wheat spaghetti, cooked
• 8 tablespoons part-skim mozzarella cheese, grated

PREHEAT the oven to 350°F.

 Coat a baking sheet with cooking spray. Cut chicken into 1 in bites

PLACE the chicken in a large bowl.

 Whisk together the egg and mustard

 in a small bowl. Pour the egg mixture

 over the chicken and

 stir to coat all pieces. 

Remove the chicken and

 shake off the extra egg. 

Place the chicken on a rack 

to allow excess egg to drain off.

MEANWHILE, combine the panko, 

Parmesan cheese, seasoning, 

and garlic powder

 in a large resealable

 plastic bag or container. 

Add the chicken and shake

 to cover all pieces.

 Remove the chicken, 

place on the baking sheet,

 and bake for 30 minutes, 

or until lightly browned and sizzling.

HEAT the pasta sauce

 while the chicken is cooking.

SERVE 1/2 cup spaghetti 

with one-quarter of the chicken

 2 tablespoons mozzarella cheese, 

and 1/2 cup pasta sauce.

4 servings

Calories per serving: 380

total Fat 9G

Sat Fat 4

Sodium 650mg

Carbs 39g

Fiber 4g

Protein 37g

Calcium 25%

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