Guiltless Chicken Parmesan
Robin Miller, host of Food Network's Quick Fix Meals and best-selling cookbook author, cuts calories, fat and sodium from an Italian favorite. Even Nonna would approve!
Photo: Michael Mahovlich
By Robin Miller
Serves: 4
Hands-on time: 15 minutes
Total time: 45 minutes
You save: 593 calories, 13 g total fat, 9.5 g saturated fat, 648 mg sodium, 159 mg cholesterol
INGREDIENTS:
- Olive oil cooking spray
- 2 tsp olive oil
- 1/2 cup white onion, diced
- 1 green bell pepper, seeded and diced
- 2 to 3 cloves garlic, minced
- 2 tsp dried 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 ground black 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 (or your favorite pasta)
- 1/4 cup fresh basil, chopped
INSTRUCTIONS:
- Preheat oven to 400ºF. Coat a large baking sheet with cooking spray.
- Heat oil in a large saucepan over medium heat. Add onion, bell pepper and garlic and sauté 3 to 5 minutes, until vegetables are soft. Add 1 tsp 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, Parmesan, 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 minutes more, until crust is golden brown and cheese is melted and bubbly.
- Arrange pasta on a serving plate and top with remaining tomato sauce. Serve chicken with pasta on the side, garnishing both with basil.
Nutrients per serving: Calories: 439, Total Fat: 12 g, Sat. Fat: 2.5 g, Carbs: 43 g, Fiber: 5.5 g, Sugars: 3 g, Protein: 34.5 g, Sodium: 585 mg, Cholesterol: 70 mg
TIP:
Make your chicken Parm a bit more golden in color by toasting the panko in a skillet over medium heat first.
Photo: Michael Mahovlich Serves: 4
Hands-on time: 15 minutes
Total time: 45 minutes
You save: 593 calories, 13 g total fat, 9.5 g saturated fat, 648 mg sodium, 159 mg cholesterol
INGREDIENTS:
- Olive oil cooking spray
- 2 tsp olive oil
- 1/2 cup white onion, diced
- 1 green bell pepper, seeded and diced
- 2 to 3 cloves garlic, minced
- 2 tsp dried 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 ground black 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 (or your favorite pasta)
- 1/4 cup fresh basil, chopped
- Preheat oven to 400ºF. Coat a large baking sheet with cooking spray.
- Heat oil in a large saucepan over medium heat. Add onion, bell pepper and garlic and sauté 3 to 5 minutes, until vegetables are soft. Add 1 tsp 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, Parmesan, 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 minutes more, until crust is golden brown and cheese is melted and bubbly.
- Arrange pasta on a serving plate and top with remaining tomato sauce. Serve chicken with pasta on the side, garnishing both with basil.
TIP:
Make your chicken Parm a bit more golden in color by toasting the panko in a skillet over medium heat first.
Garlic Basil Shrimp with Zucchini Pasta (This is one of my favorites from Beachbody)
Total Time: 20 minutes.
Prep Time: 10 min.
Cooking Time: 10 min.
Yield: 4 servings
Ingredients:
5 medium zucchini
1 Tbsp. olive oil
8 oz. raw medium shrimp, peeled, deveined
6 cloves garlic, crushed
¼ cup prepared pesto
4 fresh Italian parsley sprigs, finely chopped
5 fresh basil leaves, finely chopped
Sea salt and ground black pepper (to taste; optional)
4 Tbsp. sliced raw almonds
Preparation:
1. Using a vegetable peeler, cut each zucchini into lengthwise strips about 1/8 inch thick. Turn each zucchini slightly after cutting each strip to work evenly around the outside, stopping when you hit the seeds at the core. Discard cores. Cut slices lengthwise into ½-inch ribbons. Set aside.
2. Boil water in steamer or large saucepan over high heat. Reduce heat to medium-high. Place zucchini in steamer basket; cook for 2 to 3 minutes, or until tender. Remove from heat.
3. Heat oil in large nonstick skillet over medium-high heat.
4. Add shrimp and garlic; cook, stirring frequently, for 2 to 3 minutes, or until shrimp are opaque and firm.
5. Add pesto; cook, stirring frequently, for 1 to 2 minutes, or until heated through.
6. Add parsley and basil; toss gently until blended.
7. Season with salt and pepper if desired.
8. Divide zucchini among 4 plates; top evenly with shrimp mixture.
9. Garnish each serving with 1 Tbsp. almonds.
Tip: Zucchini can also be sliced on a mandolin; adjust to a very thin slice.
Nutritional Information: (per serving)
Calories: 247
Fat: 15g
Saturated Fat: 2g
Cholesterol: 92g
Sodium: 485mg
Carbs: 13g
Fiber: 4g
Sugars: 7g
Protein: 18g
P90X/P90X2 Portions (per serving)
1 protein
1 fat
1 vegetable
Body Beast Portions (per serving)
2 proteins
2½ fats
2 vegetables fat
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