Low Calorie Parmesan Chicken With Tomato Cream Sauce - cooking recipe

Ingredients

tomato cream sauce
1 teaspoon olive oil
3 garlic cloves, minced
2 (14 ounce) cans crushed tomatoes
1 teaspoon dried basil
1 teaspoon dried oregano
1 teaspoon dried parsley
1/4 teaspoon sugar
1/4 teaspoon salt
1 cup 1% low-fat milk
1 tablespoon all-purpose flour
2 tablespoons grated parmesan cheese
parmesan chicken
1/4 cup 1% low-fat milk
1 tablespoon Dijon mustard
1/2 cup fine dry breadcrumb
2 tablespoons parmesan cheese
1/2 teaspoon dried Italian seasoning
1/4 teaspoon garlic powder
1/8 teaspoon pepper
6 skinless boneless skinless chicken breasts
vegetable oil cooking spray
8 ounces linguine or 8 ounces spaghetti

Preparation

For Tomato Cream sauce:
Heat oil in a non-stick saucepan over medium heat until hot.
Add garlic, saute until tender.(do not brown! it makes the garlic bitter).
Add cans of tomato and next 5 ingredients.
Bring mixture to a boil.
Reduce heat and simmer uncovered,20 minutes stirring occasionally.
Combine milk and flour in a small bowl, stirring well with a whisk.
Gradually add milk mixture to tomato sauce, stirring constantly.
Cook, stirring constantly for 5 minutes until slightly thickened; stir in cheese.
Set lid on pot and keep warm on low.
For Parmesan chicken:
Preheat oven to 350 degrees.
Combine milk and mustard,stirring with a whisk.
Combine breadcrumbs and next 4 ingredients in a bowl.
Dip chicken in milk mixture, then dredge in breadcrumb mixture.
Lightly mist a baking sheet with cooking spray and place chicken on it.
Bake for 15 minutes then flip chicken and bake for another 15 on other side.
*With 10 minutes left for chicken to be done start cooking pasta.
Place 1 cup pasta on each plate top with chicken breast.
Ladle some tomato cream sauce over pasta and chicken.
Sprinkle with a little extra Parmesan cheese.
serve:).