A Healthier, Quick Version of Chicken Parmigiano! Kid APPROVED!!!


One of the questions I am asked frequently is how do I balance being a mom, wife and work full-time?  In all honesty, I have to say that it is very difficult and I find myself juggling and wishing for more hours each and every day.  I have learned to prioritize and compromise but there is one thing that I absolutely have not been able to compromise on and that is dinner as a family.  Each night my family strives to eat dinner together.  While I would be lying if I said it was easy or that it happened every night, but for the most part, you can find my family sitting down together for a meal.  By the time we get there, our goal is to eat as fast as we can so that we can all get in bed and watch our favorite tv shows together (which usually consist of some form of Food Network show….Chopped, Restaurant Impossible, etc….).  But while our time at the dinner table is brief, we try our best to make the most of it and really focus on each other.  We always discuss the rose and thorn of our day- we discuss the positives (the roses) and the negatives (the thorns) and this helps ground us into the reality that is our little family. 

Since we are a health conscious family, who is looking for good, healthy food, FAST, I am always on the look out for new recipes that are healthy, quick and yummy.  My family loves comfort food- I have to say that we all share a passion for the same type of foods:  pasta, cheesy-gooey foods such as pizza and all the other wonderful comfort foods that warm our heart and soul.  But unfortunately, these same comfort foods stick to our ribs, so I am always trying to find new adaptions of old favorites.  One of our all-time faves is Grilled Chicken Parmigiano!  This recipe was adapted by Rocco DiSpirito in his Now Eat This!  book!  This book has become one of my faves, and since its release, he has adapted many other comfort food/heavy recipes in subsequent books!  The best part?  I have his books on my iPad so that I can get my grocery list, recipe and calorie count on ONE device….ahhhh, the joys of technology.  I digress….

In any case, I wanted to share one of my family faves with you.  Its Grilled Chicken Parmigiano….the healthier, quick version.  We pair it with shirataki noodles (the low-carb, low calorie, miracle noodle!).  My 6 year old son LOVES it and doesn’t even miss the fat or the regular pasta!  Here ya go….enjoy!

Servings: Serves 4

  • Nonstick olive oil cooking spray
  • 4 boneless, skinless chicken breasts (4 ounces each) trimmed of all fat, pounded thin
  • Freshly ground pepper
  • Salt
  • 2 cups Rocco’s How Low Can You Go Low-Fat (page 206) Marinara Sauce , or store-bought low-fat marinara sauce
  • 1 cup drained canned whole plum tomatoes , roughly chopped
  • 1 cup roughly chopped fresh basil leaves
  • 1 cup shredded reduced-fat mozzarella cheese , such as Weight Watchers
  • 1 1/2 ounces (about 6 Tbsp.) grated Parmigiano Reggiano cheese
  • 1/2 cup whole wheat panko breadcrumbs , such as Ian’s All-Natural
Preheat the oven to 400°. Lightly spray a 9×13-inch glass baking dish with olive oil spray and set it aside. Heat a grill or grill pan over high heat. Season the chicken with salt and pepper to taste. When the grill is hot, spray the chicken lightly with olive oil spray. Grill until just cooked through, about 1 1/2 minutes per side. Spread a little less than half of the marinara sauce over the bottom of the prepared baking dish. Lay the grilled chicken breasts on top of the sauce. Spoon the remaining marinara sauce over the chicken; scatter the chopped tomatoes over the top. Sprinkle with 1/2 cup of the chopped basil, the mozzarella, and the Parmigiano Reggiano. Bake the chicken until the cheese has melted and is beginning to brown, 10 to 12 minutes. Sprinkle the panko and remaining basil on top, and serve.
Nutritional Information
Before: 49g fat, 1,090 calories
After: 9.3g fat, 332 calories 39g protein, 20g carbohydrates, 91mg cholesterol, 3g fiber, 767mg sodium

post by:  SBR



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