I love Italian
men food. I love cooking it as much as I love eating it. A friend cooked chicken parmesan for me several months ago and I started thinking about why most dishes become a “cheat” meal when in reality, they could easily be modified to be relatively guiltless.
Here’s a few tips I’ve learned about Italian food.
You don’t need all the pasta. 1/2 cup is the portion size I stick with and you’d be surprised how much that actually is. Re-train your brain not to make the actual pasta the focus.
Coat the chicken in something calorie wise rather than eggs and white flour. (This is my preferred coating after comparing countless labels, it fits with my needs and goals and since I don’t use it often, it lasts forever!)
Don’t overcoat the chicken. Just enough to give it some flavor and crisp, but make the chicken the meal, not the batter. Season it up and focus on the flavor.
Easy on the marinara sauce and choose wisely. Many sauces are loaded with sugar, so read labels carefully or make your own!
I LOVE cheese so I let myself have it on occasion and for me personally, the fat free approach doesn’t cut it. I’d rather use a small amount of 2% than chew through fat free.
HEALTHY CHICKEN PARMESAN
1 cup chicken coating (or whole wheat bread crumbs or Panko)
1 cup egg whites
2 cups low sugar marinara sauce
1 cup 2% mozzarella or Italian cheeses
Oregano, Italian Seasoning, Basil and Parsley to taste
1 lb chicken breast tenders
2 cups whole wheat thin spaghetti
- Preheat oven to 400
- Pour egg whites in bowl, chicken coating in Ziploc baggie
- Dredge chicken through egg whites, then shake in bag to lightly coat
- Spread coated chicken on baking sheet, season to your liking, bake at 400 about 15 minutes or until they are crispy
- Boil thin spaghetti until al dente
- Remove from oven, pour marinara over each chicken piece, sprinkle cheese on top and broil or bake another 5 minutes
- Put ½ cup pasta on a plate and lay tenders across the top!