Friday, October 23, 2009

Dinner Possible - Chicken Parmesan

Is it time for dinner? Sometimes it’s so hard just to think about what you are going to make, and then you have to think about what to have with it.  It’s no wonder so many of us, and maybe you, remember the old…meatloaf Monday, spaghetti Tuesday…etc…Well, let’s shake it up!
Here is a quick and easy preparation for dinner tonight or any weekday meal when you want to get dinner on the table in a hurry.  If you’ve been paying attention…have you been paying attention?…then you will have some homemade marinara sauce already in your freezer.  If you haven’t…well then…go ahead and use your favorite pre-made sauce…

Chicken Parmesan

  • 4 (about 4 ounces each) boneless skinless chicken breasts
  • 1/2 cup Italian seasoned breadcrumbs
  • 1/4 cup grated Parmesan cheese (and can we agree not to use the stuff in the green can?)
  • 1/2 teaspoon dried Italian seasoning (or mix some oregano, basil and thyme together)
  • Freshly ground pepper
  • 1/8 cup reduced fat mayonnaise
  • 1 tablespoon olive oil, or as needed
  • 8 ounces spaghetti, cooked according to package directions
  • 3 cups marinara sauce, either homemade or your favorite prepared sauce, heated
  • 1 cup (4 – ounces) part-skim mozzarella cheese, shredded
  • Chopped fresh parsley or basil or both, optional

  1. Place the chicken breasts into a large zip top bag; using a meat mallet (not the pointy tenderizer side, but the flat side) or rolling pin, pound to 1/4 inch thickness.
  2. Combine the breadcrumbs, Parmesan cheese, Italian seasonings and pepper in a shallow dish.
  3. Split the mayonnaise between each breast and spread it evenly across the top with a spatula or knife. Dredge each breast, mayo side only, in the breadcrumb mixture.
  4. Heat the oil in a large non-stick skillet over medium high heat. Place the breast, breaded side down; cook until brown, about 5 minutes; turn and cook the other side until done, about 5 minutes more.
  5. Preheat the broiler.
  6. Place 1 cup of the cooked spaghetti in each of 4 oven-proof bowls or gratin dishes. Spoon 1/2 cup of the marinara over the spaghetti, top with a chicken breast then another 1/4 cup of sauce. Top with 1/4 cup of the mozzarella cheese.
  7. Broil for 3 – 4 minutes, or until the cheese has melted. Garnish with the herbs, if desired.
  8. Per Serving: 592 Calories; 15g Fat (5g Sat, 7g Mono, 3g Poly); 48g Protein; 65g Carbohydrate; 5g Dietary Fiber; 88mg Cholesterol; 1327mg Sodium.
  9. ____________________________________________________
Serve this with a salad lightly dressed with this low-calorie yet tasty dressing.  While you might think putting chicken broth in your dressing is a little weird, it really does add a “meatiness” to the dressing and keeps the calories down.  Remember, you don’t have to use all the dressing, just enough to “kiss” the greens, not drown them.  Store any left-over dressing covered in the refrigerator for up to a week.
  • 1/3 cup low-sodium chicken broth
  • 2 tablespoons chopped fresh basil
  • 1 tablespoon extra virgin olive oil
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon red wine vinegar
  • 1 teaspoon Dijon mustard
  • 3 large cloves garlic
  • Salt and freshly ground pepper

  1. Place all the ingredients into a blender or food processor. Blend or process until smooth. Use sparingly over salad greens.
  2. Per Serving: 27 Calories; 2g Fat (1g Mono); 1g Protein; 2g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 150mg Sodium.

LindySez - SoSousMe – Dinner in less than 30? Yeah Baby!

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