By: Marlene Koch
Recipe courtesy of “Eat What You Love: More Than 300 Incredible Recipes Low in Sugar, Fat and Calories” (Running Press 2010)
Although my boys love to order Chicken Parmesan when we dine out, the health content is always a concern -especially since it usually arrives thickly breaded, deeply fried, smothered in cheese, and served on a mountain of spaghetti! Here’s a terrific easy stove-top recipe that’s filled with all of the same great flavors but none of the excess fat and carbs.
Ingredients & Methods
1/3 cup breadcrumbs
1/3 cup grated Parmesan cheese
1/2 teaspoon dried oregano
1/4 teaspoon garlic salt
1 large egg
4 boneless, skinless chicken breasts (about 1 pound)
1 tablespoon olive oil
3/4 cup jarred marinara sauce
3/4 cup shredded part-skim mozzarella cheese (3 ounces)
Nutrition at a Glance (per serving)
13 g (Sugars 1 g)
14 g (Sat fat 6 g)
Food Exchanges: 4 Lean Meat, 1 Medium Fat Meat, 2 Vegetable, 1 Fat, 1/2 Starch
Weight Watcher Point Comparison: 7
1. In a shallow bowl, mix together the breadcrumbs, Parmesan cheese, oregano, and garlic salt. In another shallow bowl, beat the egg until frothy.
2. Wrap the chicken breasts in plastic wrap and place on a cutting board. Gently pound each breast with a mallet to an even thickness (about 1/2-inch). Dip each chicken breast into the beaten egg to coat, and then roll in the breadcrumb mixture.
3. Heat the oil in a large nonstick skillet over medium-high heat. Add the chicken and cook for 4 to 5 minutes on each side, or until the chicken is well browned and just cooked through.
4. Spoon the marinara sauce evenly on top of the chicken, and sprinkle the mozzarella on top. Cover the pan, reduce heat to low and cook for 3 more minutes, or until the cheese melts.
Dare to Compare: A Chicken Parmesan dinner plate (or should I say platter), at a typical Italian restaurant can serve up over 2000 calories, 125 grams of fat, 100 grams of carbohydrate and 4000 mg of sodium. Serve this with a serving of whole grain blend pasta and a great green salad for a healthy dinner everyone can enjoy.