Self Chicken Parmigiana With Pasta Recipe

Keto Friendliness Gauge

Net Carbs are 7% of calories per serving, at 12g per serving. This food is keto-friendly.

How keto-friendly is Self Chicken Parmigiana With Pasta? The Keto Friendliness Gauge visualizes how much this food conforms to the standard keto diet.

  • Green implies that Net Carbs fall within standard keto diet guidelines.
  • Yellow implies that Net Carbs are a little higher than standard keto diet guidelines.
  • Orange implies that Net Carbs are much higher than standard keto diet guidelines and risks kicking you out of ketosis.
  • Red implies that the amount of Net Carbs fall within the upper limits allowed by the keto diet and there's a high risk of getting kicked out of ketosis.

Learn more about the keto diet

Explore Nutritional Insights

Click on the icon to expand each section below

Keto & Health Insights for Self Chicken Parmigiana With Pasta Recipe

  • Net Carbs are 7% of calories per serving, at 12g per serving. This meal falls within the range for standard keto diet guidelines (at or under 25g of net carbs). If your daily net carb quota is 25g and if this food almost equals that much, consider whether you're going to eat more food later. Always take into account any foods you've already consumed. It's recommended that you track the macros of your daily food consumptions—this makes it easier to avoid overconsumption.
  • This meal may require cooking oil. Not all cooking oils are healthy. Extra virgin olive oil and avocado oil are the best cooking oils to use in recipes, whereas plant-based oils are the worst for your health. Virgin coconut oil and butter fall in the middle. Learn more about the healthiest and unhealthiest cooking oils.

Self Chicken Parmigiana With Pasta Recipe Nutrition Label

Nutrition Facts

Serving Size: 4 servings   ( 162 g )
Amount Per Serving
Calories: 173
Total Fat: 6g
Saturated Fat: 1g
Polyunsaturated Fat: 1g
Monounsaturated Fat: 3g
Trans Fat: 0g
Cholesterol: 34mg
Sodium: 346mg
Total Carbohydrates: 15g
Dietary Fiber: 3g
Sugar: 3g
Protein: 15g
Calcium: 80mg Iron: 1mg
Potassium: 404mg Vitamin A: 32mcg
Vitamin C: 29mg Vitamin D: 0mcg

Ingredients

  • 1 egg white
  • 1 boneless, skinless chicken breast (about 6 oz.)
  • 1/4 teaspoon salt
  • 1/4 cup whole-grain seasoned breadcrumbs
  • Vegetable oil cooking spray
  • 1 teaspoon extra light olive oil, divided
  • 2 tablespoons grated part-skim mozzarella
  • 1 cup canned diced tomatoes (with juices)
  • 2 tablespoons chopped onion
  • 1 clove garlic
  • 1 teaspoon grated reduced-fat Parmesan
  • 1 teaspoon freshly ground black pepper
  • 1 teaspoon tomato paste
  • 2 basil leaves
  • 1 oz cooked whole-grain angel-hair pasta (left over from Sunday's dinner)
  • 1 cup steamed broccoli

Instructions

Visit Self's website to view the recipe instructions. (Via Edamam)