Chicken Parmesan Done Right

Chicken Parmesan

According to the National Restaurant Association, Italian food is the most popular ethnic food in America. However, in the U.S., Italian food is also the most fattening foods served in restaurants.

For example, a dinner serving of Chicken Parmesan at Macaroni Grill contains 1,490 calories, 68 grams of fat, and over 3,500mg of sodium; at Ruby Tuesdays, it clocks in at a whopping 1,649 calories and 95 (yikes!) grams of fat! Sure you can split the entrée, even halved the numbers are not very good.

When eating for your health and waistline you CAN still have your Italian food by making Italian entrees at home. This recipe for Chicken Parmesan, which comes in under 400 calories, includes veggies to fill you up while adding flavor and nutrition. (Also try this recipe for a crispy crust pizza.)

I usually serve it on top of a great noodle substitute, Tofu Shirataki by House Foods, but it can also be served over whole wheat spaghetti or pre-cooked al dente Spaghetti Squash.

Tofu Shirataki, by House Foods, is a great low-cal, gluten-free noodle substitute when served as part of an entrée or soup; they don’t have much taste on their own. They weigh in at only 20 calories for a large filling portion (the whole bag), but must be well drained. Find these noodles in the refrigerator section of your grocery store; they are often placed with the organic refrigerated items.

To drain, cut a small corner off the bag and carefully drain the water out, squeezing the bag as necessary. Sautee the noodles before serving to warm them while also removing additional water.

At a Glance Info
Time to Prepare: About 30 minutes, start to finish
Nutritional Info: For one breast, sauce and noodles – 382 calories, 6g fat, 28g carbohydrates – 6g fiber, 51g protein, 223mg sodium
Dietary Restrictions: Gluten-Free option, Low-Fat, Low-Carb
Additional Info: High in protein – 51g per serving

Ingredients

• ¼ c Onion, Diced
• ¼ c Pepper, Diced
• 1 c Mushrooms, Sliced or Pieces
• 1 Medium Tomato, Diced
• 1 c Low-Sodium Marinara Sauce
• 2 (6 oz.) Chicken Breast, Boneless and Skinless
• ¼ c Whole Wheat Flour*
• 1 Egg, Whole**
• 2 T Parmesan-Reggiano Cheese
• 2 Packages House Foods Tofu Shirataki, drained well***

* Substitute Gluten-Free Flour or Low-Carb Baking mix, if desired
** Use Egg Substitute if desired, but keep in mind the yolk of the egg adds a lot of flavor in this recipe
*** Substitute Whole Wheat Spaghetti or pre-cooked, al dente Spaghetti Squash

Makes 2 servings.

Dietary Options
Gluten-free: Substitute gluten-free flour for whole wheat flour
Low Fat: as prepared
Low-Carb: as prepared

Directions

Using a mallet, pound the chicken breasts flat. Place the flour on a plate for dredging. In a wide bowl or plate with edges, lightly beat the egg and add 2 T of the water.

Lightly spray a non-stick skillet with non-stick spray. Heat the skillet on medium-high heat for one minute. Add onion and pepper and sauté until softened. Next, add the mushrooms, tomato, and marinara sauce. Bring to a boil then reduce the heat to the lowest setting.

Dredge the chicken breast in flour then dip it into the beaten egg mixture. Note: This is the opposite order to which you may be accustomed but yields more batter-like coating.

On medium-high heat warm a separate skillet sprayed with non-stick spray. When a droplet of water “dances” on the surface of the skillet, place the chicken breasts into the skillet to cook. Cook the chicken breasts for 4-5 minutes on each side. Each breast is done cooking when the coating is brown and the chicken is cooked through. Remove the chicken from the skillet, placing it in the first skillet with the tomato sauce and veggie mixture.

Using the empty skillet, warm the well-drained (see note above) Tofu Shirataki noodles until the extra water from the noodles has evaporated and the noodles are warm enough to eat.

Place the noodles on plates and top with the chicken breasts and tomato sauce. Sprinkle each with 1T Parmesan-Reggiano cheese and enjoy. This makes a very filling meal!

Nutritionals

Nutritional information is for one chicken breast, coated with egg and whole wheat flour; topped with the veggies, Trader Joe’s Low-Sodium Marinara Sauce and 1 T of grated Parmesan-Reggiano cheese; served over Tofu Shirataki noodles.

Calories: 382
Fat: 6g
Carbs: 28g – 6g fiber
Protein: 51g
Sodium: 223mg

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