Ingredients
1 egg
2 tablespoons reduced-fat milk
3/4 cup Italian bread crumbs
1 1/2 pounds chicken breast cutlets
1/4 cup canola oil
8 ounces linguini (1/2 box)
1 (26-ounce) jar tomato and basil pasta sauce
3/4 cup shredded Parmesan and Romano cheese blend

Steps

1. Fill large saucepan 1/2 full of water. Cover and bring to boil on high heat for pasta. Preheat large sauté pan on medium 2–3 minutes.
2. Whisk eggs and milk together in medium bowl. Place bread crumbs in another medium bowl. Dredge chicken in egg mixture and then into bread crumbs, pressing well to coat.
3. Place oil in pan; add chicken, using tongs, and cook 6–8 minutes, turning occasionally, or until internal temperature of chicken reaches 170°F. Use meat thermometer to accurately ensure doneness.
4. Meanwhile, stir pasta into boiling water. Cook 7–8 minutes, stirring occasionally, until al dente.
5. Pour 1/4 cup pasta sauce over chicken cutlets and sprinkle with cheese. Cover and cook 1–2 minutes until cheese melts.
6. Place remaining pasta sauce in microwave-safe bowl; cover and microwave on HIGH 2–3 minutes.
7. Drain pasta and toss with pasta sauce. Serve chicken over pasta.

CALORIES (per 1/4 recipe) 794kcal; FAT 36g; CHOL 172mg; SODIUM 1173mg; CARB 75g; FIBER 5g; PROTEIN 61g; VIT A 20%; VIT C 18%; CALC 35%; IRON 38%

Ingredients
2 tablespoons roasted red peppers
1 pound fresh asparagus
1 teaspoon water
2 tablespoons Burgundy wine
1/3 cup lite Burgundy basil vinaigrette

Steps

1. Slice red peppers into 1/4-inch thin strips; set aside. Cut 1 inch from the tough root end of each (rinsed) asparagus spear and discard. To do this quickly, group half the spears together, align the ends and slice with sharp knife. Place in microwave-safe bowl.
2. Add water and wine to asparagus. Cover and microwave on HIGH 3–4 minutes.
3. Drain asparagus and place on serving plate. Lay strips of red pepper across middle of asparagus and drizzle dressing over asparagus. Serve.

CALORIES (per 1/4 recipe) 68kcal; FAT 3g; CHOL 0mg; SODIUM 250mg; CARB 7g; FIBER 1g; PROTEIN 1g; VIT A 12%; VIT C 22%; CALC 1%; IRON 4%