Chicken "parm" is one of America's most popular dishes, but it always comes breaded and fried. I've low-carbed it here (and slashed the calories) by scrapping the breading but not its essential Italian spirit, nor the oozing melted cheese. This is perfect for a get-it-on-the-table-fast lunch or supper.

• 4 boneless skinless chicken breasts
• salt and white pepper, to taste
• 1 cup marinara sauce
• 1/4 lb. Provolone cheese, thinly sliced

In a large, deep, nonstick sauté pan, add salted water to a depth of 1/2 inch and bring to a boil. Slip the chicken into the water and reduce the heat to medium. Cook until the chicken is just firm to the touch, about 10 minutes. Immediately remove the chicken from the water and pat it dry with paper towels. Season the chicken with salt and ground white pepper.

Preheat the broiler. Spray a rimmed baking sheet with cooking spray. In a small nonstick skillet over medium heat, add the sauce and heat until just hot.

Place the still-warm chicken on the baking sheet. Spoon the sauce evenly over the chicken and cover them with the cheese. Broil about 6 inch from the heat until the cheese is a little bubbly and golden brown. Remove the chicken from the oven and serve immediately.

Nutritionist's note: Many jarred marinara sauces are very high in added sugars. Check the nutrition labels and buy one that contains no more than 5 grams of carbohydrates per 1/2 cup.

Per serving: calories 318, fat 9.9g, 29% calories from fat, cholesterol 125mg, protein 50.1g, carbohydrates 5.0g, fiber 0.9g, sugar 2.9g, sodium 737mg, diet points 7.5.

Dietary Exchanges: Milk: 0.0, Vegetable: 0.9, Fruit: 0.0, Bread: 0.0, Lean meat: 0.9, Fat: 0.8, Sugar: 0.0, Very lean meat protein: 5.5

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