HEALTHY CHICKEN PARM

February 3, 2020

 

One of my biggest passions is making delicious food that is also healthy, and it is something that I plan on sharing with y'all more! This dish has all the elements of a traditional chicken parm but by baking it and keeping it low carb, it is much healthier than the traditionally indulgent version. Please let me know if you try it!

 

I start off by throwing some onion and garlic into a pan and cooking them until translucent.

 Next I add in some crushed tomatoes and basil and simmer the sauce while I prepare everything else. 

It is really important to season the chicken before breading it so that you don't have chicken that has a flavorful breading, but is bland on the inside. 

 When I am baking something breaded, I always add a little bit of olive oil into the egg mixture to keep the breading nice and crispy even though there is no frying involved.

To keep this as low carb as possible, I mix 50% panko and 50% parmesan for the breading. This way it has more flavor and less carbs. 

 For my chicken parm, I find that mozzarella is not necessary. It is a very heavy cheese and not nearly as flavorful as parmesan. By using just parm, the chicken is much lighter, but still cheesy and flavorful.

 To make this dish healthier, I like to use a gluten free pasta that has protein. I like pastas made from quinoa, lentils and chickpeas. This one is from Trader Joe's but here is another option that I like. 

This dish is one of my favorites because it is light, protein filled and low carb, but extremely delicious. Baking the chicken cutlets makes them super crispy, but still juicy inside. Making your own marinara sauce ensures you are in control of everything that is added in and serving them with quinoa pasta, adds protein and fiber. I promise if you try this once, you won't miss making chicken parm the old way. 

 

 

 

 

Healthy Chicken Parmesan

 

Chicken Cutlets :

- Thin cut chicken breasts

- Panko breadcrumbs

- Grated parmesan cheese

- Eggs

- Olive oil 

- Fresh basil 

- Dried basil 

- Red pepper flakes

- Garlic powder

- Onion powder

- Salt and pepper

 

Quick Marinara Sauce: 

- Crushed tomatoes 

- Garlic
- Shallot or Onion

- Olive Oil 

- Fresh Basil 

- Pinch of sugar 

- Salt and pepper 

 

Directions: 

1) Preheat oven to 425 degrees 

2) Chop onion and garlic 

3) Saute onion and garlic with salt and pepper in olive oil over medium heat until translucent

4) Add crushed tomatoes, fresh basil, salt and pepper and a pinch of sugar

5) Simmer on low while starting chicken cutlets

6) Trim chicken breast so that they are the same thickness 

7) Sprinkle chicken with salt and pepper, garlic power, onion powder, dried basil and red pepper flakes 

8) In one bowl, mix an egg with a splash of olive oil, salt and pepper

9) In another bowl mix one part panko to one part parmesan cheese and add in some fresh basil, garlic powder, onion powder, salt and pepper

10) Dip each chicken breast into egg mixture and then into panko mixture, making sure all parts of the chicken are covered

11) Place chicken onto oiled pan and bake for about 20 minutes or until cooked through

12) Take chicken out and top with marinara and a generous amount of parmesan cheese

13) Broil the chicken until the cheese is brown, about 2-3 minutes

14) Serve with a side of quinoa pasta topped with the marinara sauce

 

 

 

 

 

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