Renata's Clean Eating Chicken Parmesan

Olive Oil cooking spray
2 tsp olive oil
1/2 cup white onion diced
1 green bell pepper, seeded and diced
2 to3 cloves garlic minced
2 tsp oregano divided
1 28 oz jar crushed organic tomatoes
1 tbsp sun-dried tomato paste or organic tomato paste
1/2 cup whole wheat panko bread crumbs
1 tbsp reduced fat Parmesan cheese grated
1/2 tsp dried thyme
1/4 tsp sea salt
1/4 tsp pepper
4 4 oz boneless skinless chicken breasts, pounded to 1 inch thickness
1 tbsp Dijon mustard
1/2 cup part skim mozzarella cheese shredded
8 oz cooked whole wheat penne
1/4 cup fresh basil chopped

Preheat oven to 400 F. Coat a larlge baking sheet with cooking spray.
Heat oil in a large saucepan over medium heat. Add onion, bell pepper and garlic and saute 3 to 5 minutes, until vegetables are soft. Add 1 tps oregano and stir to coat. Cook 30 seconds, until oregano is fragrant. Add tomatoes and tomato paste and bring to a simmer. reduce heat to low, partially cover and simmer 20 to 30 minutes.
Meanwhile, in a shallow dish, combine panko, Parmesean, remaining 1 tsp oregano, thyme, salt and black pepper. Mix with a fork to combine. Brush both sides of each chicken breast with Dijon. Transfer each breast to panko mixture and turn to coat both sides. Arrange chicken on prepared baking sheet. Coat surface of chicken with cooking spray. Bake 20 minutes.
Top each chicken breast with 2 to 3 tbsp tomato sauce and 2 tbsp mozzarella. Return chicken to oven and bake 10 min more, .
Arrange pasta on a serving plate and top with remaining tomato sauce. Serve it with pasta on the side, garnishing both with basil

439 calories ( chicken w/ pasta) compared with 4 oz traditional chicken Parmesan ( 1032 cal)