8 oz. can tomato sauce
1/4 tsp. garlic powder
1/2 tsp. basil
1/8 tsp. black pepper

CHICKEN:

Vegetable cooking spray
3 (3-4 oz.) boned, skinless chicken breast fillets, pounded flat
1/3 c. fine dry bread crumbs
1/2 tsp. dried basil
1 tbsp. grated Parmesan cheese
1/4 c. grated Parmesan cheese

Mix sauce ingredients well in a small bowl and set aside.

Mix crumbs, basil, and 1 tablespoon Parmesan cheese. Roll chicken breasts in this mixture. Spray a non-stick skillet with vegetable cooking spray; place over medium high heat. Brown coated chicken breasts in prepared skillet 4-5 minutes on each side.

Spray a 8 inch or 9 inch glass baking dish with cooking spray. Place chicken fillets in pan. Pour sauce over them and sprinkle with 1/4 cup Parmesan cheese.

Bake at 350 degrees for 20-30 minutes or until chicken is tender. Each serving (1 breast + 1/3 sauce) = 3 meat + 1/2 starch exchange, or 220 calories.